Squat
3x5 (empty bar)
2x5
1x5
1x5
3x5 (work set)
Press
2x5 (empty bar)
1x5
1x5
3x5 (work set)
Deadlift
3x5 (practice plates)
1x5
1x5
1x5
1x5 (work set)
PT SWOD (CFFB 4.14.11)
Power Clean 2, 2, 2, 2, 2, 2
Clean Pulls 3x3 @ +10 lbs over last 2 reps
Strict Chin Ups 3 x max reps
DWOD - All Levels (adapted from CFFB 04.14.11)
Complete 8 rounds:
Sprint 100 yards
*rest 3:1 (rest:work)
Post fastest times to comments.
Squats: 3x5@145 (Finally moved up)
ReplyDeletePress: 2x5@95, 1x4@95
Dead Lifts: 3x5@225
My fastest time was 15 seconds but not really sure if it was 100 yards due to snow covering the track and field.
Squats: 3x5@275
ReplyDeletePress: 3x5@105
Deadlift: 1x5@385 (Bad form on last two)
My fastest time was also 15, but no idea how far we were running in the snow
PT DWOD:
ReplyDelete4 mi run @ 38:26.
PT SWOD:
Pwr Cleans @ 185, 205, 225, 235, 245x1, 225
Clean Pulls @ 255
Chin Ups @ 18, 14, 12
*kicked my strep throat in the balls
Squat: 3x5@185
ReplyDeletePress: 1x5, 1x4, 1x3 @ 95
DL: 1x5@195
Sprints: Just over 9 minutes, didn't write down exact time