Tuesday, 7/30/2013

CFE Open Gym Workout

Warmup - foam roll, JTLC, general barbell warmup

Strength - 
Bench Press warmup - 10x45-10x135-10x155

1A) Bench Press - 2x10x165-1x10x175
1B) Bent-over Barbell Row - 3x10x145

//The bent-over version seemed like it got my back better than Pendlay rows.  Which is what I'm looking for.

2) Klokov (behind the neck, snatch grip, strict) Press - 5x45-3x65-3x75-3x85-3x3x90

//First try doing these.  Interesting, feels like something that would be good to add regularly, since that overhead support can be an issue for me sometimes.

Conditioning - CF Games 2011 Rope-Clean
5 rope climbs, 15'
5 clean & jerks, 145#
4 rope climbs, 15'
4 clean & jerks, 165#
3 rope climbs, 15'
3 clean & jerks, 185#
2 rope climbs, 15'
2 clean & jerks, 205#
1 rope climb, 15'
1 clean & jerk, 225#

~15 minutes - was around 10 after the last rope climb and took three attempts and 5 minutes to get the last C&J.  Really underestimated this one, probably because I conveniently forgot my C&J max is only 235... stupid metric to English conversions :-) Oh well, not going to kill me tomorrow or anything.