Saturday, 6/29/2013

CFE Workout

Warmup - shoulder mobility, 10 burpees, Burgener warmup

Barbell Gymnastics - 
Hang Power Clean & Jerk
4x1x135-2x1x165-2x1x185-1x195-1x205-1x215-1x225-1x235 (f)

Don't really see the point of a hang power clean.  Can't wait till I get set up with this Team LAB weightlifting gym so I can actually do things useful to the lifts.

MetCon - 
EMOM till failure to complete
1 Power Clean, 80% 1RM Clean - 195#
3 wall jog to burpee

Add 1 PC each minute

5 rounds + 6PC and 2 burpees

PCs were u.g.l.y.  Just wasn't feeling it at all.

Then,
200m barbell carry, 195# (1:42)

Cashout - 50m downhill + 50m uphill Prowler sprint (sled + 4 plates) - :56

Friday, 6/28/2013

CFE Team Training
(in garage)
SQUAT DAY!

Warmup - Foam roll, plyos

Strength - Back Squat, Smolov Style
Warmup - 8x45-6x135-6x185
Work - 5x7x235

Getting harder!  Fourth set was a little toesy so I slowed down and got it right on the last set.

Assistance - 
1A) Front plank hold, 45 seconds
1B) KB snatch, 10x53, alternating arms

Thursday, 6/27/2013

CFE Team Training
(In garage.  Wasn't worth going to Open Gym tonight, nobody shows up anymore.)

Warmup - shoulder exercises, plyos, clean progressions

Deadlift warmup - 8x135-6x225

1A) Deadlift - 3x8x315 (dead stop at bottom)
1B) Strict Hanging Leg Raise (from rings) - 3x15
2 min between supersets

Press warmup - 8x45-6x75-6x95

2A) Press - 3x5x115
2B) Shrug - 3x8x225
2C) Strict Hanging Leg Raise (from rings) - 3x15

Relatively short and sweet today.  Not been sleeping all that great, house is having a tough time staying cool.

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.

Monday, 6/24/2013

CFE Team Training
(in my garage)

Warmup - mobility, plyos

Max Effort Lower Body - Front Squat
Warmup - 2x8x45-6x135-6x165
To 3RM - 3x185-3x195-3x205-3x215-3x225-3x240 PR
To 1RM - 1x250-1x260-1x270 (f)

Frustrating.  On one hand, videoed and was really happy with my form through the sets of 3.  On the other hand, I'm questioning for the third week in a row why I cannot get any stronger.  My squat is still piss-poor and hasn't gotten any better since I started this strength stuff.  Hopefully I can start getting better finally if I decide to do this weightlifting team thing, or else it'll be a huge freaking waste of time and money.

Assistance -

1A) Good Mornings - 3x5x135
1B) Weighted "GHD" situps - 3x15x10

2A) Handstand Pushup (to 25 plate) - 4x5
2B) Strict toes-to-rings - 3x10

Saturday, 6/22/2013

CFE Workout

Warmup - plyos, mobility

Strength - Thruster (start from ground) - unbroken sets
3x45-3x115-3x135-3x165-3x175

Conditioning - 
EMOM - 1 thruster from ground - 135#
Then for the rest of the minute, through rotation of
Lunge Jumps - 38/35
Situps (hands-to-laces) - 18/18
Box Jumps, 30" - 15/12
Air Squats - 20/20
KB Swings, 2 pood - 12/10
100m Runs - 1/1
Wall Ball, 20# - 10/10
Pullups - 20/21
Tire Flips, 450# - 2/2
Pushups - 20/21

Friday, 6/21/2013

CFE Team Training

Warmup - jog, 300m row build, 20 back extensions, 20 crunches

Strength - Smolov Squats - "2nd week"
Warmup: 8x45-6x135-6x185
Work: 4x9x220

Power - Prowler Push - 5x50m (3 uphill, 2 downhill) sprint w/ total 240#

Conditioning - "Annie"
50-40-30-20-10
Double Unders
Abmat Situps

5:23

Skill - Interval "Karen"
150 wall ball shots, 20#
30 seconds, 30 seconds off

8:44