Tuesday, 5/21/2013

CFE Team Workout

Warmup - jog, jump rope, mobility

Max Effort Upper Body -
Bench Press
Warmup - 8x45-5x135
To 3RM - 3x165-3x175-3x185-3x195-3x205-3x215 PR
To 1RM - 1x225-1x235 (f)... maybe get it if it wasn't after long day of work.

Assistance -
Dynamic Deficit Pushups - 3x10

Weighted Dips -
to 3RM - 3x18-3x35-3x45-3x55
to 1RM - 1x65-1x75
then, 4x35 + 4xBW

//Definitely know something I need to work on!

Max Effort C2B Pullups 3x:30 rest
12-11-10

Barbell Gymnastics -
EMOM 10 - 3 Power Clean @ 75% 1RM - 185#, done

Whoa.  Lots of volume all suddenly.  Feels good though!  Glad tomorrow is a rest day!