Fran

06/30/14, CFRV, 0700 - 3:12 (PR)

04/11/14, CFRV, 1600 - 3:18

*08/28/12, CF Assault, Stuttgart Germany, 0915 - 7:36
*16 minutes after Elizabeth

12/26/11, CFRV, 00830 - 3:14 (PR)

11/17/11, CFRV, 0800 - 3:26 (pr)

, CFV, - 3:27 (PR)

10/11/10, CFV, 1500 - 3:48
with Raup

06/24/10, CFV, 0700 - 3:38 (PR)
with Grant Raup

06/02/10, CFV, 0800 - 3:54 (PR)

05/20/10, CFV, 1330 - 4:27(PR)

02/09/10, CFV, 1200 - 4:47 (PR)
by myself

12/16/09, CFV, 1630 - 4:50 (PR)

11/14/09, CFP, 1030 - 5:17(PR)

08/02/09, CFP, 1130, 1:30 - 5:24 (PR), 6:08

06/21/09, CFP, 11am - 5:32 New (PR) Previous PR was 5:51 09/18/08 Third day in a row off of some serious workouts, so I'll take it. Can't wait to hit this fresh.

5/08/09 - 7:20** Still sick, and recovering from 1 weeek off after the qualifiers. This is a horrible time and almost 2 minutes off of my PR. I'll have to redeem myself in June!! I am not recording this on the graph.

Back Squat 2-2-2-2-2, Every 2 min

Every 2 minutes, for 10 minutes (5 sets):

Back Squat x 4 reps 

06/30/14, CFRV, 1530 - 280#

challenging, try 285 next time

HH Sntch + Sntch @ 75-80%, every 2 min, 8 sets

Every two minutes, for 16 minutes (8 sets):

High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch - used 155#, challenging but doable, tired from Fran, try 165 next time

06/30/14, CFRV, 1430 - 155#

a little tired from morning Fran maybe, challenging but doable, next time try 165

PauseFront Squat 1x8 24x1 EMOM

Every minute, on the minute, for 8 minutes:

Pause Front Squat x 1 reps @ 24X1

06/30/14, CFRV, 1430 - 255# , next time use 265

Front Squat 3-3-2-2-1

Front Squat
*Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 1 rep @ 95%
Rest 2-3 minutes between sets.

06/27/14, CFRV, 1430 - used 285 as calc'd max probably more like 295/300
Set 1 – 3 reps @ 60% = 205
*Set 2 – 3 reps @ 70% = 215
*Set 3 – 2 reps @ 80% = 225
*Set 4 – 2 reps @ 85-90% = 235
*Set 5 – 1 rep @ 95% = 245 easy!

5 rds: 30 double under, 6 hang squat snatch 115#

06/16/14, CFRV, 1500 - 5:47

4 Burpees while doing 20 ea of thrstr, sdhp, psh pr, ohs, frnt sq

4 burpees on the minute
20 thrusters
20 sdhp
20 push press
20 overhead squats
20 front squats
all at 95/65

*06/13/14, CFRV, 1600 - 7:49
*snatches

*04/17/12, CFRV, 0700 - 7:59

11//05/11, CFRV, 1400 - 7:49

?/?/?, CFRV - 9:53

Back Squat 5-4-3-2-1-1-1-1 for max

In eight sets or fewer, build to a 1-RM Back Squat

* 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

06/02/14 , CFRV, 1500
5 x  95
5 x 135
3x 185
3 x 225
3 x 265
2 x 295
1 x 325
1 x 345 (PR)

Rest 60-100 seconds between sets 1-4, and then 3-4 minutes between attempts over 85%.

04/14/14 , CFRV, 0630 - used 345 as max
5 x  175
4 x 225
3 x 255
2 x 295
1 x 325
m x 345
1 x 335 use as current max