Monthly Archives: April 2010

Strength Program Update

I missed a B day two weeks ago, so I’m a bit behind in the progression Week 3: A 205/95/265 Week 4: A 215/100/275 B 225/70/115 (I tried 75 for my first 5-set on the press, but I was laying back too much so I went back to 70. Will stay at 70 for a […]

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Squat/Press/Clean

Squat 45×5 95×5 135×3 185×1 225x5x3 Press 45×5 75×5 70x5x2 Hang Power Clean 115×5

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Squat/Bench/Dead

Squat 45×5 95×5 135×3 185×1 215x5x3 Bench 45×5 65×5 100x5x3 Deadlift 135×3 275×5

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OHS 5-5-5-5-5

Overhead squats at CFSBK on Saturday: (45×5,95×1,65×5) Then 95x5x3 Haven’t been posting the during-the-week stuff. Here’s a summary First week: A/ Squatx5x3/Benchx5x3/Deadx5 165/85/245 B/ Squatx5x3/Pressx5x3/Cleanx5 175/65/95 Second week: A/ 185/90/255 B/ 195/70/105 Next week plan: A/ 205/95/265 B/ 215/75/115 (Cleans are mid-hang power cleans due to lack of the proper diameter plates < 45lbs, so […]

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Squat/Bench/Dead

Squat 45×5 95×5 135×3 185×1 205x5x3 Bench 45×5 65×5 95x5x3 Deadlift 135×3 265×5

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Squat/Press/Clean

Squat 45×5 95×5 135×3 195x5x3 Press 45×5 70x5x3 Hang Power Clean 105×5

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Squat/Bench/Dead

Squat 45×5 95×5 135×3 185x5x3 Bench 45×5 65×5 90x5x3 Deadlift 135×3 255×5

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Affiliate Team Day 2

3 Rounds for time of: Run 400m, 30 Box Jumps (24″) 40 Double Unders 17:49 Standings so far: WOD 1: Max Clean and Jerk, 3 attempts Ryan P 195 Sameer P 135 Jess F 105 WOD 2:  21-15-9  Deadlifts (225/155) and Pull-Ups Ryan P 3:18 Sameer P 6:29 Jess F 7:15 WOD 3:  3 Rounds […]

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CFSBK Affiliate Team Tryouts, Day 1

Today I showed up at CFSBK thinking it would be too late to try out for the team, but it turned out that it wasn’t too late at all. Ack. Max Clean and Jerk, 3 Attempts 115/135/155f 21-15-9 Deadlifts 225 and Pull-Ups 6:29

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Strength Work, Week of 3/29

This week I started attending the gym at the office to do some strength work, Starting Strength style. Tuesday/A: Squat 45×5 95×5 135×3 165x5x3 Bench 45×5 65×5 85x5x3 Deadlift 135×5 145×5 Thu/B: Squat 45×5 95×5 145×3 175x5x3 Press 45×5 55×5 65x5x3 Hang Power Clean 45×5 95×5

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