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Old 03-19-2012, 07:35 PM   #84
Dave Coughlin
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Join Date: Aug 2008
Posts: 88
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3/8/2012 @CFFB

CF Open 12.3-18min AMRAP of: 15 box jumps, 12 push press, 9 T2B
5 round plus 4 PP=199 reps

3/8 and 3/9-off weekend

3/10/2012 @ Fit Pit

Front Squat-find a 3RM, then 3x3 @90% of 3RM
135*5, 185*5, 225*3, 275*3, 295*3; 3x3x265#

Five rounds of:
1 push press 155#
1 strict pullup
3 push press 155#
3 strict pullups
5 push press 155#
5 strict pullups
90sec rest

3/11/2012 @CFFB

5x1 hang power clean-135*5, 155, 185, 205, 205, 225, 225

AMRAP in 20mins-200m run, 15 pushups, 20 abmat situps, 25 squats
6 round plus 9 pushups

dates were a bit mixed up on the previous entry.....

3/14 off FD

3/15/2012 @CFFB

Back Squat-1, 1, 1, 1, 1
45*8, 135*5, 225*3, 275*3, 315, 335, 365, 385, 385

legs were still sore from Tuesdays BW squat AMRAP, which is why I kept four wheels off....

Complete seven rounds:
-Max rep plyo pushups
-50m sprint
-rest 45sec

Pushups: 20, 12, 10, 10, 8, 8, 10

3/16/2012 @Fit Pit, then CFFB

Power Snatch 2 RM, 3x2 @ 90% of 2 RM
165#, 135*3*2

CF Games Open WOD 12.4-150 wall balls, 90 DUs, 30 MUs
150 wall balls and 70 DUs

3/17 & 3/18 Rest days through the weekend.....quads were TRASHED

3/19/2012 @Fit Pit

Back Squat 3 RM, 3x3 @ 90% of 3 RM
135*5, 225*5, 275*3, 330#, 300*3*3

Press-5RM
155*5-shoulder hurts at the start of every press

Complete two rounds:
-50# KB push press, 50 reps
-48" standing broad jump, 15 reps
(5 burpee penalty every time you rest the KBs)
12:47, three sets of burpees in each round
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