Tuesday 8.14.12

CrossFit Football Strength:Deadlift 5RM:
-145x5
-195x3
-235x3
-285x2
-325x1
-355x5

Max Reps Strict Pullups:
15,15,11

Biceps Curls (Pull Assistance Work):
-80x12,11,10

CrossFit Football Conditioning:
5 Rounds for Time of:
-20 Yard Bear Crawl
-3 Deadlifts @ 315#
-10 Lateral Burpees

8:42.

Monday 8.13.12

CrossFit Football Strength:
Back Squat:
-95x5
-135x3
-165x3
-195x2
-225x1
-240x3x5
Strict Press:
-45x5
-65x3
-85x3
-95x2
-115x1
-125x3x5 

CrossFit Football Conditioning:
12:00 AMRAP
-10 Supine Ring Rows
-10 True Pushups

7 Rounds + 7 Rows.

Post Conditioning Assistance Work:
Max Reps 1 Arm KB Press, 53#:
-6,5,5

Sunday 8.12.12

CrossFit Football Strength:
Clean 1RM:
-95x5
-135x3
-165x3
-195x2
-225x1
-255x1 (PR)
-265x5x0  

CrossFit Football Conditioning:
-9 Power Cleans @ 210#
-265m Row Sprint
-6 Power Cleans @ 210#
-265m Row Sprint
-3 Power Cleans @ 210#
-265m Row Sprint

Post Conditioning Assistance Work:
Max Reps Biceps Curls, 75#:
-12, 11, 10

Max Reps Strict Chinups:
13, 12, 11

Monday 7.16.12

Warmup:
-Back Squat: 45x5, 135x4, 185x3, 235x2
-Strict Press: 45x5, 75x4, 95x3, 115x2
-Deadlifts: 135x5, 225x4, 315x3, 405x1

CrossFit Football Strength:
REST.

CrossFit Football Conditioning:
"10,000 Pounds"

Complete 10 Rounds for Time of:

1 Back Squat @ 365#
1 Strict Press @ 185#
1 Deadlift @ 455#

I had to scale the weights down to 280 BS, 130 SP, and 435 Deadlift, and complete 12 rounds in order to complete the 10,000lb requirement.  However, in my 9th round I completely lost my ability to pull my deadlift anymore.  Rather than risk an injury, I finished out the squats and presses for the last 4 rounds and called it a day.

29:31.

Wednesday 7.11.12

Warmup:-250m row
-10 GHD Situps
-10 Back Extensions
-40 Leg Swings (20/side)

CrossFit Football Strength:
Deadlift 5RM:
-225x5
-265x3
-315x3
-385x2
-435x0,1
-395x5

Biceps Curls (Pull Assistance Work):
-100x3x5

CrossFit Football Conditioning:
"Occupy Strength Balboa"

3 Rounds for Reps of:
:40 One-Arm DB Thrusters @ 50# (subbed 53# kb thrusters)
:20 Rest
:40 Strict Pullups
:20 Rest
:40 One-Arm Kb Snatch @ 62#
:20 Rest
:40 Mountain Climbers
:20 Rest

180 Total Reps.

Friday 6.1.12

Warmup:
-Burgener Warmup w/ Empty Bar

CrossFit Football Strength:
Power Cleans:
-95x5
-135x3
-165x3
-205x2
-225x1
-192.5x5x3

CrossFit Football Conditioning:
On the minute for 15:00:
-2 Power Clean @ 80% of 5x3 (165#)
-Max Reps Double Unders
520 Total DU.

Thursday 5.31.12

Warmup:
-Greg Amundson's CrossFit Warmup

CF Football Strength:
Back Squat:
-135x5
-185x3
-235x3
-285x2
-305x1
-272.5x3x5    

Bench Press:
-95x5
-135x3
-165x3
-195x2
-225x1
(Warmup for Conditioning Workout)

CF Football Conditioning:
15-12-9:
-Bodyweight (190#) Bench Press
-Towel Pullups
15:38.