Thursday, 6/20/2013

CFE Team Training

Warmup - jog, Burgener warmup, 300m row, 20 back extensions, 30 crunches, plyos

Strength - Bench Press
8x45-5x5x135 speed - 5x5x175-3x5x195

Assistance -
Ring Dips (strict) - 3x6x35#
Push Press - 5x6x135

Several sets of 3 HSPUs to abmat spaced out.  These didn't feel so hot today.

Speed - 500m row
1:26.8 PR

By two seconds.  Looks like that old pathway I trained in swimming for 13 years is still there :-)