Wednesday 12/01/10

Phil:

Strict Pull-ups
3 x 15


CFE
9 rounds of:
1 min on
1 min off

Compare to 10/14/10.


Kiley:

Bench
5-5-5-5-5

CFE Run:
9 Rounds of 1:00 on, 1:00 off.  Hold max speed possible.
Posted by Kiley
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3 comments:

Kiley said...

Bench
65
75
80
85
90 x 2
Not awesome, but not horrible. Shoulder was bugging me from 80 on, so I still might just lay low on this lift for a while. Push-ups and burpees are going better so I'll just try to stay patient.

Speeds on the run:
9.0
9.0
9.0
9.2
9.3
9.4
9.5
9.6
10.0
I was excited about the 10.0 fo sho.

December 1, 2010 at 9:53 PM
chris said...

Back Squat
45 - 6
135 - 5
225 - 5
280 - 5
----------
335 - 0

Garbage. My punishment:

225 x 20


Bench Press
45 - 5
135 - 5
165 - 5
195 - 5
--------
265 - 5
265 - 5
265 - 4

Hang Power Clean
45 - 3
135 - 3
165 - 3
--------
185 - 3
190 - 3
195 - 3
200 - 3
205 - 3

December 2, 2010 at 9:14 PM
Phil said...

Re-posting this since my round 3 of the CFE workout needed a correction. Also, Chris - nice bench numbers, sheesh.

Strict Pull-ups 3 x 15
15
15
11


Later, at Urban Active, the CFE workout:


MPH - by rounds
10.4 (9.5)
10.4 (10)
10.6 (10.2)
10.6 (10.4)
10.8 (10.6)
11.0 (10.8)
11.2 (11)
11.4 (11.2)
12.0 (12.0)

In parentheses are my numbers from last time.

December 2, 2010 at 9:25 PM

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