Thursday 04/15/10

Shoulder Press
3 x 5


CFE (in seconds):
60 on
60 off
60 on
50 off
60 on
40 off
...
60 on
10 off
60 on
20 off
...
60 on
50 off
60 on

Max effort for each 60 seconds on.


Originally:

For time:
10 DB Clean and Jerks
1 Weighted Pull-up
9 DB Clean and Jerks
2 Weighted Pull-ups
8 DB Clean and Jerks
3 Weighted Pull-ups
7 DB Clean and Jerks
4 Weighted Pull-ups
6 DB Clean and Jerks
5 Weighted Pull-ups
5 DB Clean and Jerks
6 Weighted Pull-ups
4 DB Clean and Jerks
7 Weighted Pull-ups
3 DB Clean and Jerks
8 Weighted Pull-ups
2 DB Clean and Jerks
9 Weighted Pull-ups
1 DB Clean and Jerk
10 Weighted Pull-ups

Use 25#, 45#, or 65# DBs.  Use one of the DBs for the weighted pull-ups.
Posted by Phil
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3 comments:

Kiley said...

CFE Swim:

9 x 1 min on, 1 min off. Try to keep same (max) distance each time. Penalty if I don't.

Swam 75y each time. Got MUCH better at flip turns. Total of 675 yards.

April 15, 2010 at 2:21 PM
Kiley said...

"Chest Press" aka Bench Press
5 x 5
80#
Went for 85 and got 3 first round and scaled down to 80. Sigh...

April 15, 2010 at 9:58 PM
Phil said...

Time for some major catch-up on results posting.

Urban Active

Shoulder Press 3 x 5
45-20 (needed to warm-up shoulders)
95-5
115-5
135-2
-----
150-4
150-2
150-1

Then CFE on a treadmill (in seconds):
60 on
60 off
60 on
50 off
60 on
40 off
...
60 on
10 off
60 on
20 off
...
60 on
50 off
60 on

Speeds were as follows:
1)11.0
2)10.5
3)10.5
4)10.5
5)10.5
6)10.0
7)9.5
8)9.6
9)9.8
10)10.5
11)12.0

Each minute is supposed to be an all out effort. I should have done the first round at a faster pace.

April 25, 2010 at 4:02 PM

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