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Old 07-06-2009, 08:04 AM   #1
Steve Collegio
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Goin' Thru CFSB

first of the logs.


Back Squat
3x5

225 x 5
250 x 5
275 x 5

AMRAP in 7 min
5 Pullup
10 Pushups
15 Squats

5.5 rounds

Handstand Pushups
3 x 5, nose to floor


if you guys see i am doing something incorrect, please let me know..thanks!
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Old 07-07-2009, 10:03 AM   #2
Steve Collegio
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Re: Goin' Thru CFSB

Day 2

Deadlifts

315 x 3
340 x 3
355 x 3
185 x 20
(each rep was reset each time, no bounce and go)

5 Rounds for time
155lb Hang Power Clean
24" Box Jumps - 10 reps

5:03
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Old 07-20-2009, 06:57 PM   #3
Steve Collegio
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Re: Goin' Thru CFSB

15-12-9 reps

135# Power clean & Jerk
Burpees
40# pullups

19:13
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Old 07-20-2009, 06:58 PM   #4
Steve Collegio
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Re: Goin' Thru CFSB

Front Squat
3x3

225 x 3
245 x 3
260 x 2

Back squat
185 x 20

Half "Nate"
AMRAP 10 Min

2 Muscle Up
4 handstand pushups
8 (70lb) db swing

7 Rounds + 2 MU + 4 HSPU
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Old 07-20-2009, 06:58 PM   #5
Steve Collegio
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Re: Goin' Thru CFSB

Overhead Strict Press
3x3

135 x 3
145 x 3
150 x 3

100 x 12,7,4

Squat Clean Max Effort
185 x 1
205 x 1
215 x 1
225 x 1 PR! werd!
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Old 07-20-2009, 06:59 PM   #6
Steve Collegio
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Re: Goin' Thru CFSB

Back Squat
3x3
255 x 3
280 x 3
290 x 3

Metcon

4 Rounds for Time
10 Reps - 45lb DB Snatch Left and Right Alternating
10 Reps - 26" box jump
10 Reps - Dips

11:20
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Old 07-20-2009, 06:59 PM   #7
Steve Collegio
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Re: Goin' Thru CFSB

Had to rush the workout! Got in a good one, but rushed non the less


Deadlifts 3x5

315
335
345 x 3
225 x 10,7,4
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Old 07-20-2009, 07:00 PM   #8
Steve Collegio
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Re: Goin' Thru CFSB

MetCon Day!

10 - 155lb Power Cleans
20 - Knees to Elbows
25 - 24" Box Jumps
20 - Handstand Pushups
80 - Jump Rope Single Unders
10 - 135lb Thrusters
20 - Pullups
20 - Burpees

15:41
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Old 07-20-2009, 07:01 PM   #9
Steve Collegio
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Re: Goin' Thru CFSB

Front Squat
225 x 5
230 x 5 (PR)
235 x 5 (PR)

Back Squat
205 x 20 (PR)


Short MetCon
9 Reps - 225lb deadlift/handstand pushups
7 Reps - 135lb Pushpress/Pullups
5 Reps - 135lb Squat Clean/Dips

4:44
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Old 07-20-2009, 08:00 PM   #10
Billy Millar
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Re: Goin' Thru CFSB

Ha! Knew you had a log here, but I couldn't find it! Congrats on the pr's - nice work.
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