Ludus Prelim

December 8, 2009

CSF Primary

50 pull-ups CTB

wall ball

9 @ 20#, 15 @ 15#, 21 @ 10#

45 sec rest

5 rounds

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Nutritional Motivation

Rule your mind or it will rule you.    

Horace

Take care of your body with steadfast fidelity. The soul must see through these eyes alone, and if they are dim, the whole world is clouded.

Goethe

The good Lord gave you a body that can stand most anything. It's your mind you have to convince.

Vince Lombardi

Monday November 23, 2009

Monster (rehab)

*maintenance

b. squat 2x5

425, 335, 245, 155

*primary

bench 5x5

415,335,245,155

incline 5x5

335,285,245,155

hspu 5x25

wt. dips 5x5

3,2.5,2,1.5,1

MOD

power cleans @ 165 x 200

WOD

ring dips

wall ball

21-15-9

CFSF Primary

bench

10x2

thruster @ 30% f.sq

burpees

10.8.6.4.2

or

row 150m

ring dips/push-ups

5-10 rnds

Thursday November 19, 2009

Monster (rehab)

*maitenance

Bench [pp,1/4,1/2,3/4,F: 2x5]

375,335,285,245,185 - re-expand this next session

Incline [1/4,1/2,3/4,F: 2x5]

315,265,225,175

CFSF Primary

back sq / front sq

10x3

"The Bear"