Tuesday 09/01/09

Time: 5:30 a.m.

Clean
6 x 1

"Half-Cindy"
10 min AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

OR

21-15-9 reps for time of:
Deadlift
Burpees

For the deadlift, choose a challenging weight. One guideline is to use the "Diane" weights (225#/155#).

Compare to 05/30/09.
Posted by Phil
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6 comments:

Kiley said...

Any specific CFE run plan for the week?

August 31, 2009 at 12:28 PM
Phil said...

Yep, I was just waiting until my plan period to post it.

August 31, 2009 at 1:31 PM
Kiley said...

Clean:
75 X 2
85 X 2
95
100 (ties PR)
105 (power)
105 PR woot!

Then I did:
21-115-9 of
Deadlift (135#)
Burpees
7:37

Huge PR on the metcon. Last time was 115# and 9:11.

September 1, 2009 at 9:31 PM
Phil said...

Back Squat, 6 x 1:
(still not O-lifting due to wrist)
285-1
295-1
305-1
315-1
325-1 (PR)
335-miss

At Kiley's behest, Becky and I did the metcon that she did. To be more accurate, she didn't actually request it, but she did it, so we did it too. We've done it before as well - back on 05/30/09.

21-15-9 reps for time of:
Deadlift, 275#
Burpees (on knuckles)

5:24
Smoked my last time.

September 1, 2009 at 9:34 PM
Phil said...

Also, major congratulations to Kiley and Becky on your clean PRs.

Nice job yos!

September 1, 2009 at 9:35 PM
Seth Mierow said...

Did 5x5 Bench Press
worked up to 170 (better than expected, but still not where i want to be or once was on account of the wrist as well)
"Half Cindy"
11 rnds + 5 pull ups

September 2, 2009 at 12:59 PM

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