Ha, ha!

Wednesday, 1/30/2013

CFE Morning Workout

Warmup - CFE Warmup, plyos, mobility

//They are getting better at doing warmups.  Actually feel relatively loose most of the time.

Strength - 
4 Rounds
Pendlay Row x 5 (95-115-135-155)
Knee Jumps x 3 (onto ground-ground-45-2x45s)
Standing Sled Pull (Sled + 4x45s)

MetCon - 
Mini-"Rankel"

AMRAP 14
6 Deadlifts, 225#
7 Burpee Pullups
10 KB Swings, 2 pood
20 Double Unders

6 rounds + 2 DLs

Thoughts:  Whoa.  That was a good one.  Was going rep-for-rep with the guy across from me for the first 5 rounds, pulled ahead for the last one.  Of course, rep-skipper boy didn't get his own bar for the DLs (apparently we still don't have enough), so I have a strong suspicion that he just skipped those when the bars close by were occupied.  Again, shouldn't bother me but kind of does.

Body:  Back was on fire after that.  Brought foam roller to work and hit it a couple times, it's kind of awkward trying to be quiet in the office doing that!  Other than that, good.  Haven't felt overly tired at work all week so far, and tomorrow's the last weekday because I'm taking a vacation day Friday to go to my brother's senior recognition swim meet and stay over the night... should be fun.