#cffb

[johnwelbourn]

[motivepower]

FRI 3/25/16

power clean

1 x 3 x 110#

1 x 3 x 120#

1 x 3 x 130#

1 x 3 x 140#

1 x 3 x 150#

1 x 3 x 155#

1 x 3 x 160#

fingerboard pull-ups

set of 2-4-8, increasing depth

14:00 EMOTM

3 x 160# deadlift

20 single-unders

alternating with

5 knees-to-elbows

6 lateral hops

10 sit-ups

[motivepower]

THU 3/24/16

walking lunges

6 x 12 x 70# DBs

bench press

1 x 5 x 110#

1 x 5 x 120#

1 x 5 x 130#

1 x 5 x 140#

2 x 5 x 145#

5 RFT - 15:40

20 x 35# kettlebell swings

20 push-ups

[motivepower]

TUE 3/22/16

power snatch

1 x 2 x 60#

1 x 2 x 80#

1 x 2 x 90#

1 x 2 x 95#

1 x 2 x 100#

2 x 2 x 105#

8 x 1 x 105#

towel pull-ups

3 x 5

9:00 AMRAP - 3 rnds + 3 PS + 6 RR + 5 K2E

3 x 80# power snatch

6 supine ring rows

9 knees-to-elbows

[motivepower]

MON 3/21/16

glute bridges

1 x 5 x 110#

1 x 5 x 120#

1 x 10 x 130#

1 x 10 x 140#

1 x 10 x 150#

1 x 10 x 160#

3 x 10 x 170#

DB overhead press

5 x 40# (ea. side)

5 x 45#

4 x 50#

10 RFT - 31:35 (very easy pace)

5 x 95# hang power clean

5 x 95# front squat

5 x 95# push press

10 V-ups

[motivepower]

THU 3/17/16

front squat

3 x 3 x 130#

1 x 3 x 150#

1 x 3 x 160#

1 x 3 x 170#

1 x 3 x 180#

1 x 2 x 190#

1 x 1 x 195#

1 x 1 x 205#

5 x 1 x 210# (PR)

bench press

5 x 110#

5 x 120#

5 x 130#

5 x 140#

5 x 145#

3 x 150#

4 rounds

5-10-5-yd shuttle sprint

7 x 155# front squat

10 V-ups

1:00 rest

[motivepower]

TUE 3/15/16

deadlift

1 x 3 x 130#

1 x 3 x 180#

1 x 3 x 200#

1 x 3 x 225#

1 x 3 x 250#

1 x 3 x 270#

4 x 3 x 280#

towel pull-ups

6 x 5

3 RFT - 15:13

30/20/10 x 35# kettlebell swings

15/10/5 26″ box jumps

150/100/50 single-unders

30/20/10 V-ups

[motivepower]

MON 3/14/16

back squat

1 x 5 x 130#

1 x 5 x 150#

1 x 5 x 180#

1 x 5 x 200#

1 x 5 x 210#

1 x 5 x 220#

5 x 5 x 230#

DB overhead press

3 x 5 x 45#

12:00 AMRAP - 4 rounds + 10 push-ups

10 push-ups

10 knees-to-elbows

5 ring dips