Back Squat (215) Press (105) P/U (2)

MONDAY 100201

Back squat 5-5-5
10x95
8x135
5x185
215-215-215

Press 5-5-5
10x65
8x95
105-105-105

Strict Push Ups
2-2-2

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Deadlift (345)

FRIDAY 100129

CFWU 3x6

Deadlift 1-1-1-1-1
295-315-335-345-345

METCON
50 Wall balls (3:17) ouch...

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Squat (205) Bench (185)

THURSDAY 100128

CFWU 3x6

Back Squat 5-5-5 (205)

Bench 5-5-5 (185)
***sore left wrist / palm?

Screaming Eagle Push Ups (4x15)

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WEDNESDAY 100127

WEDNESDAY 100127

CFWU 3x6 good pull ups

Skills: double unders (sad)

Mag 7

3x500m row / 1-min rest
1:58-1:57-1:58

Screaming Eagle Push Ups
(30) - tomorrow 10x15

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TUESDAY 100126

TUESDAY 100126

CFWU 3x5 minus pull ups

Thrusters 5-5-5-5-5 (115)

5x100 single unders on the minute

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Push up Progressions (20-)

WEDNESDAY 100120

Mag 7
Played with jump rope
CFWU 4x5

PU Progressions 20-20-20
20-13-10-10-10

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Fran (6:34) 65lbs

SATURDAY 100116

Fran - 65lbs
6:34

Weight was easy, pull ups were brutal. Good pull ups though...

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Wendler 5/3/1

SATURDAY 100109

CFWU 3x5

Moving on to 4x5 til I get to 6x5 then switching to 3x6 up to 5x6 then 3x7...

10-min push ups (131)

BACK SQUAT (Wk 2) 3-3-3
185-195-205

Too easy, going to wait and see how hard week 3 is with the 1RM at 95% and then I'm bumping all these numbers up 5 pounds...

Wendler 5/3/1

WEDNESDAY 100106

CFWU 3x5

Deadlift
5x235, 5x255, 5x275

TUESDAY 100105

Rest Day - Snow Day

MONDAY 100104

Combat Abs - Magnificent Seven

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Wendler 5/3/1

SUNDAY 010310

Jump rope
CFWU 3x5

Bench Press
135x12
5x170; 5x180; 5x190

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Wendler 5/3/1

FRIDAY 010110

CFWU-ish
Jump rope-ish

Squat (Week 1)
135x12
170x5; 180x5; 190x5

Big juice breakfast. Salami n cheese. Pork chops n mashed
cauliflower. 7 Hershey's kisses.

10 cuss words. Not bad for first day.

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