Every minute on the minute x 15:
3 Power Snatches
These will add up quickly so start modest on the load and only increase if the reps feel crisp. Do them touch-and-go if you can organize them. Do quick bailed singles if you cannot.
Post loads to comments.
Exposure 6 of 8
In teams of 2, with one partner working at a time, complete the following for time:
2000 Meter Row
100 Russian Kettlebell Swings 32/24kg
50 Overhead Squats 135/95
Break up the work however desired (though relatively even is the goal) and get through the reps chipper style. The barbell should be a medium-heavy load for you.
Humans of Starting Strength Program: Andre Lawrence
Registration for our next round of Starting Strength Program cycles opened yesterday! Between now and when the cycle starts, we’ll be bringing you some Humans of New York-style interviews of our Starting Strengthers. Who are these intrepid powerlifters? What brings them together? What is Starting Strength Program like? Let’s find out! For our next installment, we talked to a relatively new CFSBKer, Andre L.
What are some differences between SS and group class? Were any a surprise to you?
The two main differences between SS and group class are 1) The amount of time between work sets. This was shocking and greatly appreciated. For a set of 3 x 5 Back Squats, we would spend 30 to 40 minutes vs. 15-17 minutes in group class. This rest period is key to recovery and allowing you to hit your target weight and continuously progress. This leads me to number 2) Individualized programming and tracking. SS starts everyone out on a linear progression, and the first couple of weeks feel easy, leaving you with a “That’s it?” feeling. That changes later on and you will feel drained after heavy work sets. Eventually most people hit a failure point on linear progression during the cycle, and that’s where Coaches Jeremy and Margie come in. They then adjust your programming by either dialing back a little and working back up, or by substituting a movement (i.e., pause squats vs. regular squats) to help you continue on and overcome the roadblock
What are a few of the biggest things you took from SS?
Some of the things I took from SS are belief in my capabilities. There will be times where you see the programming set for you by the coaches and wonder how you will get it done. Trust the programming and the knowledge and experience of the coaches. They won’t steer you wrong. The other thing I took from SS is that strength is the foundation of life. The stronger you are, the easier things become. No, it wont make everything easier, but there is nothing that being stronger will make harder.
If you typically take CF classes, how did the SS cycle impact your capacity in group class? If not, did SS impact your life in other ways?
This was the biggest impact I saw from taking SS. My main reason for taking SS was to be able to Rx more group class workouts, and that is exactly what happened. I did lose some conditioning from only focusing on strength, but that came back in due time and the ability to Rx workouts was all worth it. I feel everyone should take SS at least once and I plan on taking one cycle per year.
Debate Watch Party in Prospect Heights Tomorrow at 8:30 p.m.!
“The Saint Catherine is at 660 Washington Avenue, on the corner of Bergen Street. You can take the C to Clinton/Washington or the 2/3 to Grand Army Plaza to get there by subway.
The debate starts at 9 p.m., so get there by 8:30 for seats. We’re doing our first ever live show in the half-hour after the debate itself, so stick around if you want to talk to us about how you think it went and what’s going to happen next!”
Yesterday’s Whiteboard: Back Squat / Front Squat | Deadlifts, Ring Dips
The Right Way(s) to Do Introspection NY Mag
The Elbow Problem Starting Strength