Tuesday, 6/25/2013

CFE Team Training
(at open gym... by myself.)

Warmup - 300m row, 20 back extensions, 30 situps, foam roll, plyos

Max Effort Upper Body - Board Bench (with abmat proxy for board)
Warmup:  8x45-2x6x135
To 3RM:  3x165-3x175-3x185-3x195-3x205-3x215-3x225
To 1RM:  1x235-1x245

First time doing something like this, so not really sure what to expect.  I think it went well though!

Assistance -
Dips - 6 x (3x1.5 pood + 10 BW)

1A) Pendlay Row 5x5x185
1B) Split Jerk (from ground) 5x3x185

Liked that little superset/complex thing.  Might do it more often, some good dynamic pulling and pushing.