Thursday, 5/23/2013

CFE Team Workout

Warmup - 300m row, 2x(10 back extensions, 10 crunches), mobility

Strength - 
High Bar Back Squat
Warmup - 8x45-5x135-5x185
Work - 4x9x200

//If that looks like the first day of Smolov base mesocycle, that's because it is.  Boy is this team program mashed together from a ton of stuff!  It's the "offseason" though, volume to gain strength is kind of the point.

Assistance - 
Pistols 4x10 (each leg)

Oly MetCon -
EMOM 8 - 3 Power Snatch @ 75% (125#)

Midline -
Dynamic Shrugs - 10x125-10x145-10x175
Weighted GHD situps - 3x15x15
Floor Wipers - 3x10 (each side) holding 145# overhead.