Bench Press for max

In eight sets or fewer, build to a 1-RM Bench Press
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM
Rest 60-100 seconds between sets 1-4, and then 3-4 minutes between
attempts over 85%.

04/15/14, CFRV, 0600 - 260
5x135
4x175
3x205
2x235
1x260 use this as current max
mx275

max double unders in 3 min

04/15/14, CFRV, 0600 - 146

Back Squat, max reps at 85%

Back Squat x Max reps @ 85% of today’s 1-RM
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.

04/14/14, CFRV, 0600 - 4 reps at 285#
*after a hard effort to get 335 on max back squat

1 min on/2 min off: pull-up, hspu, strict hspu, ring dip

For max reps:
60 seconds of Pull-Ups
Rest 2 minutes
60 seconds of Strict Handstand Push-Ups
Rest 2 minutes
60 seconds of Kipping Hanstand Push-Ups
Rest 2 minutes
60 seconds of Ring Dips

Handstand Push-Ups should be performed with palms inside a 32″ wide box, and no further than 24″ from the wall.

04/14/14, CFRV, 0600 - 

35 pull-ups

16 strict hspu

15 kip hspu

27 ring dip

Weighted Pull-up Max

*04/14/14, CFRV, 0600 -
5 slick
3 x 35
1 x 53
1x 79
1x 97
1x 106 (2-53's)
m x 114 ( 1-70 + 1-44)

*06/24/13, CFRV, 0600 - 100
35x1, 53x1, 79x1, 100x1
*post max bksqt

10-8-6-4-2 G2O, 20-16-12-8-4 C2B

For time:
10 Ground to Overhead (155/105 lbs)
20 Chest-to-Bar Pull-Ups
8 Ground to Overhead (185/125 lbs)
16 Chest-to-Bar Pull-Ups
6 Ground to Overhead (205/135 lbs)
12 Chest-to-Bar Pull-Ups
4 Ground to Overhead (225/145 lbs)
8 Chest-to-Bar Pull-Ups
2 Ground to Overhead (245/155 lbs)
4 Chest-to-Bar Pull-Ups

*04/09/14, CFRV, 0700 - 23:40 (more for quality)
1 clean at 245, did not attempt jerk
1 missed clean
finished with 4 pull-ups
*filthy fifty

EMOM 6: 3 C&J tng

Goal - use 145 for all 6 sets

04/15/14, CF Verve, 1600 - 2@135, 2@145, 2@155

155 a little to heavy for speed tng

EMOM for 6: 3 tng power snatch 115

04/05/14, CF Verve, 1530 - good, worked on speed. good weight to use for next time.

9-6-3 Thruster 165, Muscle-up

04/05/14, CF Verve, 1130 - 6:13

at competitor's cert. did 3-3-3, 2-2-2, 3 on thrusters. mu's 3-3-2-1, 2-2-1-1, 1-1-1

Run 800 meters for time

Run 800 m

04/03/14, CFRV, 1600 - 2:33

11/12/09, CFP, 1100 - 2:39
after C&J's