Wed. Feb. 23, 2011

CFV 6 am John & Adam

Clean and Jerk mechanics w/ PVC (shoulder ROM OK if slow and consciuos)

20-18-16-14-12-10-8-6-4-2

Box Jump 16'
Goblet Squat 26#
Sit-up

Time:17.38

Tuesday Feb. 22, 2011

PM massage

Monday February 21, 2011

Chiro

Thursday February 17, 2011

Chiro - rest shoulder 72 hours & ice

Tuesday Feb. 15, 2011

Empty run 1 mile
fall time ~11.30 with fall & thought to turn around but DID NOT

Foam roll

Monday Feb. 14, 2010

CFV 6 am Adam

1) Wendler W7D1:Back Squat...135#
75% x 5...101.25...Used 103#
85% x 3...114.75...Used 115#
95% x 1+..128.25...Used 128# 4

2) Wendler W6D3:Deadlift...195#

70% x 3...136.5...Used 133#
80% x 3...156...Used 153#
90% x 3+..175.5...Used 173# 4

3) 21-15-9
Front Squats (53#)
Toes to Bar sub GHD sit ups
Time 5:19

Thursday Feb. 10, 2011

Walk to from work

Wed Feb 9, 2011

Still sore neck

Monday Feb 7, 2011

CFV Adam 6am

1) Wendler W6D1:Back Squat
70% x 135 = 94.5 x 3 Used 95#
80% x 135 = 108 x 3 Used 110#
90% x 135 = 121.5 x 3+ did 5

rest 2-3 minutes between sets

2) AMRAPs 7:00

AMRAP 7:00--7 KB SDHP 26#--7 Pushups 11 rds
***Last PU set right trap sorta snapped

rest 2 mins

7 Med Ball Cleans 10#--Sit ups 7 rds

Cold bath @ home

Sunday Feb 6, 2011

am 2 mile empty stomach run

~ 24 mins

Friday Feb. 4, 2011

CFV 6 am Adam

1) Wendler W5D3:Deadlift

5 x 65% = 126.75 used 125#
5 x 75% = 147 used 147#
5+ x 85% = 165.75 used 165 (5) HARD

Complete 3 knee jumps or tuck jumps between each set.

2) Two rounds:“Baseline”

500m row
40 squats
30 situps
20 pushups (roller above knee)
10 pullups (standing ring rows)

Rest as needed between efforts. Shoot for a PR on the first round and then strive to match your time on round two.

Rd 1 -- 5.25
5 mins
Rd 2 -- 5.26

Wednesday February 2, 2011

CFV 6 am Adam & John

PT stretches

2) AMRAP 5:00 -- 4 or 5

5 Front Squats @ 53# [Thrusters (95/65)]

5 Tuck backroll jump [Burpees w/ hand release at bottom position]

1:00 rest

3:00 row for max calories -- 38


Dance -- East Coast Swing