Single-Arm Farmer Carry
30 Seconds x 1-2 Sets
Use dumbbells, kettlebells, jerry cans, or farmer handles. After a few warm up sets, grab a load you can carry for 30 seconds without putting down. Heavier than last week.
Post loads to comments.
Week 6 of 6
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Every Minute on the Minute x 16 (4e) for Quality:
1) :30 Bike
2) 12 Alternating Dumbbell Snatches
3) :30 Ring/Forearm Plank
4) 8 Alternating Rotational Slam Balls
Work at a medium-intensity, sustainable pace for the duration of the workout. Prioritize moving through or holding positions as perfectly as possible.
Post work to comments.
There are just 12 days left to sign up for Fight Gone Bad 2019. This year competitors will raise money for the Sunrise Movement, a coalition of young people who aim to stop climate change and create millions of jobs in the process. Be a perfect angel and register HERE!
Want a Tattoo? Check out this CFSBKer’s Studio!
Good news! If you’re in the market for a new tattoo, you can check out CFSBK member Stephen Lim‘s shop, Happy Place Tattoo, which is located right near the gym at 3rd Avenue and Dean St. Stephen has flash available on his site, or you can check out his personal and shop Instagrams.
News and Notes
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Social Sabotage: Why You Really Aren’t Getting Better Athlete Daily
Focus on the Principles of Physical Movement Breaking Muscle
Bye Kate TK! 😭
7 AM with RoHarpz
Farmer carry at 100#. Almost lost it in my right hand at the end so I feel like this is a max. It’s also better than last week so yay!
NFT work: subbed push press for DB snatch and it was mostly OK, although I had to be careful to do it just right and not drive up too hard to protect my hip.
Solid 15 min of AR after, including couch stretch with my shin flush to the wall OMG THAT’S WHY THEY CALL IT THE OUCH STRETCH.
Highly endorsing Stephen here, the tattoo I got from him late last year is awesome!!
530pm w/ Coach Brett – I did the carry and made it up to 93% of b.w. but ran out of time for a 100% attempt. After the class, I went across the street and tried it again at 100% and got it, albeit only 20 seconds. so more work. but it’s doable.
workout was very Short-Circuity-y. station to station. I kept increasing weights on the snatches and the rotational slams. lotsa fun.
Richard G.