Monday, June 17, 2013

Monday, 6/17/2013

CFE Team Training
(in garage)

Warmup - plyos, bar squats, Cal Strength clean progressions

Max Effort Lower Body - Box Squat (to bench, ~16")
Warmup:  8x45-6x135-6x185
To 3RM: 3x205-3x215-3x225-3x235-3x245-3x255-3x265-3x275
To 1RM: 1x285

Got totally stuck on 295.  Maxed out on box squats in March at 3x275 and 1x295 but it was on either a 20" or 24" box, so hopefully that's the difference.

Barbell Gymnastics - Affiliate is "retesting" cleans this week and the coach was bugging me to come in and test, so I did it in my garage and filmed instead.
1x135-1x185-1x205-1x225-1x250 (fx3)-1x245 PR



Really wanted that 10# PR, first and third 250# try landed perfectly and I just couldn't stand it up, so that felt a little wasted.

Assistance -

1A) Weighted "GHD" situps - 3x15x10
1B) Good Mornings - 3x10x95

2A) HSPU - 4x5 to 25# plate
2B) Strict toes-through rings - 3x10

Working on 'em:


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