Monday, 5/27/2013

CFE Team Training

Warmup - jog, jumprope, plyos, mobility

Max Effort Squat - Front Squat
Warmup - 8x45-5x135
To 3RM - 3x165-3x185-3x205-3x225-3x235 PR
To 1 RM - 1x245-1x255-1x265 (f, x1) - 1x275 (f)

//Whoops.  No 1RM PR today, matched it though, so it's not all a loss.

Assistance -
GHD Raises - 3x8 (4 second descent)

Midline -
A) 3x15 strict hanging leg raise
B) 30s front plank

Shoulders - Strict Press
Warmup - 8x45-5x75
To 5RM - 5x85-5x95-5x105-5x115-5x120 PR

Conditioning Cashout -
3 RFT
20 wall ball shots, 20# to 10'
5 muscleups

3:00

Part Two - Memorial Day Murph

Warmup - jog, mobility, testing out pullup bar, etc.

Conditioning - "Murph"
1 Mile Run
(Partitioned however)
100 pullups
200 pushups
300 squats
Then,
1 Mile Run

Didn't have a vest.
35:43

Was 6:05 on the first round, that's the only split I happened to hear.