Wed, 102115

  
#wcw

CFF Team BLUE can’t wait to compete with Kim at Milford Mayhem coming in November 

Regionals :

am

A. Push Jerk 3-5×5 within 10% of 5RM +1 set at 95% and 1 set at 90% to todays heavy set – shoot for 5 reps on these

B. Push Press 3-5×5 within 10% of 5RM +1 set at 95% and 1 set at 90% to todays heavy set – shoot for 5 reps on these 

C. Bench press 3-5×5 within 10% of 5RM +1 set at 95% and 1 set at 90% to todays heavy set – shoot for 5 reps on these
pm

A. Front SqT – 3RM with 1 second pause each rep + 2×3@90% with pause 

B. AFAP

400m Run 

15 hang power cleans 185/123

400m Run  

rest 9 minutes 

3 min max calories on bike 

rest 9 min 

3 min max calories row 

rest 9 min 

5 rds 

50’ sled rope pull  (HEAVY, athlete choose) 

50’ HS Walk

50’ burpee broad jump

C. Assistance Work 

– Athlete specific focus work. Attack some weakness’s and spend some time. Reminder: movement = #1
Single Session:

A. PM SESSION ABOVE 

2 thoughts on “Wed, 102115”

  1. mickey kilmartin

    A- 235/245/255
    B-210/220/230
    C-225/235/245/255/265 going to try to build on this
    D- FS 290 (legs slowly coming back)
    E- metcons
    3:52 ub hpc must be a PR at 185 400m run is a guesstimation at our gym give or take
    No bike so double row 72/70
    Sled wod (250# or so) 9:07 shoulder smoker

    Add on emotm 10 odd 10 pistols even 3/4/5 strict pullup/butterfly/CTB complex focused on efficiency not volume here

  2. Joshua Rosenthal

    A. P. Jrk 5x 125, 135, 145, 155, 165, 135
    B. F. Sqt w 1 sec pause x3 – 220, 200, 200

    Metcons
    400m run, 15 hng p clns @ 155, 400 m run – 5:25
    rest 6 minutes
    3 minutes D.U. 155
    rest 6 minutes
    3 minutes Row 50 cal
    rest 6 minutes
    Four rounds of: weighted sled pull, hand stand walk, burpees broad jump all approx 50 feet in 15:10

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