Tuesday, 8/20/2013

CFE Open Gym Workout

Warmup - foam roll, JTLC, general barbell warmup.  Did mobility routine at work this morning.

Strength - Bench Press
8x45-5x135-3x165-3x185-2x3x205-3x3x195

//Butt started coming up a bit on the second set of 205, so dropped down to have good technique.  Seemed to work.

1A) Bent-Over Row 3x8x145
1B) Close Grip Bench Press 3x8x135

Conditioning -
3 Rounds
5 Deadlift, 315#
5 Muscle-up to Ring Dip
6 KB Snatch, 2 pood alternating arms
5 Box Jump, 40"

9:18

Barn-burner right there.  Scheduled for four rounds but may have overestimated my conditioning/muscle up skill level at the moment.  No misses but definitely had to start breaking up the sets of those. 5->3-2->2-2-1.