Friday, 5/24/2013

CFE Team Training

Warmup - Plyos, mobility

Dynamic Upper Body -
Speed Bench @ 60% (alternate standard, close, wide grip per set) - 3x10x135

Assistance -
Barbell Skull Crushers - 8x65-8x75-8x85
Push Press - 5x135-5x145-5x155

//Push Press didn't feel very explosive.  Probably all the benching before.

Conditioning -
3 rounds (not timed)
20m Prowler sprint, 165# on high bars
20m Prowler sprint, 165# on low bars
5 Muscleup + 2 dips
6 Handstand Pushups

Prowler works real well on my street!  Not too loud means not too much wear on the feet.