3 x 5 Linear Progression
Add 5-10 lbs to last week’s weight.
3 x 8
Sets of 6 next week.
Post loads to comments.
Exposure 2 of 8
Every 3 minutes for time:
10 Overhead Squats 115/80
15 Russian Kettlebell Swings 24/16kg
Score times for each round. Post fastest and slowest round to comments. Full Snatches may count as the first rep of each round, but don’t sacrifice good positions for speed. Performing a Power Snatch and getting stable for the Squats is faster in the end than missing a rep and having to pick the bar up again. Sub 10 attempts for Double-Unders or 50 singles if your singles are a WIP. The goal is fast, unbroken sprints on the fast end.
Post times and Rx to comments.
Coach Katie did a photoshoot with Kate R. a couple of days ago, and the results were pretty awesome! Check out the rest of the album here
- Schedule Change: Tomorrow’s 2:00pm Anti-Gravity class is cancelled. Coach Noah is out of town.
Brainz and Gainz!
Stella Z. is getting the CFSBK pub trivia team back in business. You don’t have to know everything—anyone who enjoys weeknight drinking and racking your brains for answers is welcome. No commitment either—just come when you can.
Location and day of the week to be determined based on interest, but would be Monday, Tuesday, or Wednesday nights at a bar in one of the neighborhoods surrounding the gym.
Email Stella, stellavision [at] gmail [dot] com, if interested. If you have a preferred night of the week, mention that in your email. Let’s flex some mental muscle together!
Yesterday’s Whiteboard: Rest Day
What Happened Before History? Human Origins Kurzgesagt