Friday, 8/30/2013

CFE Morning Workout

Warmup - JTLC, 2 rounds (150m run, 10 situps, 10 pushups, 10 squats)

Weightlifting -
"Eric Complex"
1 clean grip deadlift
1 hang power clean
1 hang clean
2 front rack lunges, alternate feet
2 split jerks, alternate feet

95-135-165-205 (f,f)

Slipped on something on the lunge for the first one, missed left-foot jerk on second one.  Not with it today.

Conditioning -
15 Eric Complexes for time, 135#
10:47

:30 seconds each station, max reps
Row (calories)
plate burpees, 45#
wall ball, 20#
SDHP, 75# (subbed with hang power clean, don't like SDHP)
push press, 75#
KB swing, 2 pood
hand release pushups
air squats

Either 94 or 104 reps, lost track of 10s!