Oct 30

Firebreathers

A1- Push press 2-3 x 5; 10s rest
A2- 20 UB pullups; 3 min rest

135-155-175-185
20

3min x 4 sets; 3 min rest
2 MU
14 walking Lunge
8 KB swing 1.5 pood
25 double unders

2 rd + 4 kb
2 rd + 8 kb
2 rd + 14 lunge
2 rd + 4 lunge

3 min 8 4 sets; 3 min rest
2 + 5+ 10
Same
Same
2 + 5 + 3

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Oct 23

Firebreathers at CFC:

4 sets
3 tough and go tough Power clean
10 burpees AFAP
Rest 5 mins

185/195/205/215
10/10/10/10

5 sets
60 second row at 95%
6 min rest

1:35.8 @ 26 spm
1:28.2 @ 31
1:32.5 @ 29
1:32.8 @ 33
1:37.4 @ 30

10 min AMRAP box jumps @ 24"

170 something

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Oct 19

400m run
10 tire flips
x5

2:30 (paced thinking there was no rest)
2:16
2:10 x 3

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Oct 18

Power clean tech work x 2

Flight simulator
12:05

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Oct 17

5x5 bench

21-15-9
Ghd situps
Ring dips

5 something
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Oct 8

155# Full squat "Grace"

5:01

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Oct 6

Deadlift tech work x 5

310-315-3325-335-345
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Oct 5

21-18-15

2 pood KB
K2E
Double Unders

5:55

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Oct 3

5 rds
6 hdspu
12 CTB
24 walking lunge 35#

16:something

2 rds unbroken, 2 rds of 6 strict hdspu. Rest kipping

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Oct 1

Power clean 1RM

225, 230, 235, 240, 245 PR

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