Tuesday, 7/16/2013

CFE Open Gym Workout
(Team LAB programming - in pounds!)

Warmup - foam roll, JTLC, barbell warmup

Weightlifting - 
Snatch warmup - position stretches, squatting quad drills, 3-stop drills, 3-,2-,1-drill

Power Snatch
3x95-2x115-2x1x135-2x1x155

Power Clean w/ pause at knee + Jerk w/ pause at dip
1x135-1x155-2x1x185-1x195-1x205

//Wasn't really feeling it with the power drills today.  Elbow/triceps are sore, I guess from all the overhead support (snatches) yesterday.

Strength - 
1A) Bench Press 5x3x195
2A) Pendlay Row 5x3x185

Eh.  Actually felt rushed with only an hour.  Nothing special, was looking forward to a little mini-competition between two team training groups as conditioning instead but that fell through.