3 x 10
Add weight to last week. Use a full range of motion and control.
3 x 5 Linear Progression
Add 5-10lbs to last week.
Warm up and perform one heavy (and perfect) set of 8 reps, heavier than last week. Touch-and-go is permitted.
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Exposure 4 of 8
5 Rounds NFT:
3-5 Bar Muscle-Ups
15 Calorie Row or Bike
Rest as needed. If you don’t have Bar Muscle-Ups, you can choose to either perform Jumping Bar Muscle-Ups or Chest-to-Bar Pull-Ups + Dips. For the row, play around with stroke rating and damper setting to find what works best for you. For example, long heavy pulls at a low stroke rating with a higher damper setting might likely allow you to pull the 15 calories in fewer strokes but may require more strength, may take more time, and may leave you feeling more fatigued depending on your strengths.
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Free Class with Amanda Mc Tomorrow Night at 7:00PM
Our beloved Amanda McCormick is offering a free (that’s right, FREE) class tomorrow night that should be of interest to many CFSBKers. It’s called 5 Things You Need to Know to Make Your Website More Effective, and here’s everything you need to know:
WHEN: Thursday, May 5, 2016 from 7:00 PM to 8:30 PM
WHERE: Industrious Brooklyn – 594 Dean Street , Brooklyn, NY 11238
Do you have a website that’s not performing to your expectations? Or are you not even there yet and still planning a website while confounded by all of the options? This free workshop—centered around 5 simple and inexpensive principles you can use right now to optimize your current website or make sure the one you’re planning is on track—is tailor made for small businesses, freelancers, artists, writers and other makers and creative folk.
Amanda has created and delivered workshops in digital skills for companies like Time Inc., Yahoo!, Comedy Central, VH1, and MediaBistro but she loves working with individuals and smaller businesses too, and that’s why she designed this workshop.