Monday, 7/1/2013
CFE Team Training
(in garage and track)
Warmup - air squats, shoulder warmup, plyos
Max Effort Lower Body - Overhead Squat
Warmup: 8x45-5x95-5x135
To 3RM: 3x150-3x160-3x170-3x180 PR
To 1RM: 1x190-1x200-1x210 PR - 1x215 (f)
Missed stability on 210 a couple times, but when I got it it was pretty easy. Tried 215 once and lost the right shoulder as usual, so decided not to give it another try.
To the Collinsville HS Track!
Speed/Conditioning -
3 rounds
200m run - fast
1 bleacher run, 1 2up/1down stair hop, 1 bleacher run
200m run - fast
10 KB snatches, 10 1-arm KB swings, 1.5 pood
1 min rest
Felt good to run on the track for the first time in a year. 200's felt real smooth, probably haven't lost much if any straight-line speed since starting CF.
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