Tuesday, 5/28/2013

CFE Team Training

Warmup - jog, jumprope, mobility, 300m row, 20 back extensions

Max Effort Upper Body - Close Grip Bench
Warmup - 8x45-5x135
To 3RM - 3x155-3x165-3x175-3x185-3x195-3x205
To 1RM - 1x215-1x220

//Never done this heavy, so I wasn't sure what to expect weight-wise.  Also technically those are all PRs.  Hooray Westside!

Assistance -
Toes to Bar - 3x15
Unilateral KB Press - 3x15x35 each arm
Dips - 3x12xBW

Weighted Chinup to 1RM -
5xBW-3x35-1x45-1x55-1x65-1x75-1x85-1x90PR

Oly/Conditioning
EMOM 20
Power Clean
5 minutes 5x135
5 minutes 3x185
5 minutes 2x205
5 minutes 1x225

Completed, no fails.  That's about the most heavy power clean volume I've done in awhile, pretty happy with the results!

When I get the chance to cut up the recording to size, I'm going to post some video of that EMOM, specifically some 205 and 225 reps, and also a sample of some butterfly pullups - I think I get the technique, but it feels almost slow-motion.  I'm not sure if that's just because I'm so long, or if I'm missing some efficiency trick, or just not pulling hard enough.