Ring Dips (or Close DB Bench Press)
Stict Ring Dips (32X1):
4 x 6-12 Strict, 1 x Max Reps
No tempo this week but use a full range of motion and CONTROL. Keep these tight. Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Kipping is allowed on the max rep set. Rest as needed between sets. The goal is to add total reps each week by increasing the reps on the sets across and/or the max set.
Close Dumbbell Bench Press (32X1):
4 x 6-12, 1 x Max Reps
No tempo this week but use full range of motion and CONTRL. Stay tight and keep elbows in close to mimic the bottom of a dip. Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Rest as needed between sets. The goal is to go heavier than last week and/or add reps. If you’ve been hanging around 12 reps still, then definitely go heavier.
Post loads/work to comments.
Exposure 6 of 8
5 Rounds for Time:
10 Power Snatches 115/80
Post time and Rx to comments.
Murph Day 2016: Sign Up Today!
1 Mile Run
1 Mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
There is no charge for the workout, nor will it be deducted from your weekly class limit.
News and Notes from CFSBK Members
- Jenna J. just published a report for the Guttmacher Institute. Check it out!
- Chris M. recently started a health and nutrition podcast called The Daily Lipid that’s sure to be of interest to CFSBKers. Notes from each show can be found on his blog.
Yesterday’s Whiteboard: Snatch | Wall Balls, Row, Run
Move Better, Perform Better Training Think Tank
Getting People to Move More NY Times