4 x 5/3/2
In this format you’ll perform a set of 5 Pull-Ups, rest 20-30 seconds, then perform a set of 3 Pull-Ups, rest 20-30 seconds, and finally perform a set of 2 Pull-Ups. Rest 1:30 – 2:00 between “clusters.” Use a load or level of assistance that is, more challenging than last week but still allows you to perform at least 6+ quality reps. Modify to challenging Ring Rows as needed.
Post work to comments.
Week 3 of 6
9 Overhead Squats 135/95
6 Overhead Squats
3 Overhead Squats
Modify the Dubs to Alternating Foot Steps or 2x Singles as needed. The Overhead Squats should be medium-heavy for you and unbroken on the fast end. Squat Snatches count as reps. Modify volume on the Muscle-Ups if you can do them but 18 reps in this context is a lot for you. Alternately, sub 2x Ring Dips or Push-Ups instead as a lower skill/similar intensity movement.
Post time and Rx to comments.
Upcoming Wim Hof Method Workshops at CFSBK
Put yourself in the expert hands of a certified Wim Hof Method Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. This time around we’re offering two different seminars, a full Fundamentals Workshop on October 19th and a 2-hour session on October 26th for those who have already taken the Fundamentals seminar.
The intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone.
The program generally kicks off with an introduction to the Wim Hof Method, and always includes a breathing session and an (optional) ice bath. At the end there is ample room for reflection, and the Instructor is there to answer questions throughout the workshop. (Wim Hof will NOT be at the workshop.)
Instructors have their own specializations, and there is some variation across the individual workshops. A detailed overview of the day is sent out upon registration.
If you have no prior experience with cold exposure, we recommend you finish your showers cold in the days leading up to the workshop. This may be overwhelming at first, but just try to relax, focus on your breath, and bring it into a controlled, steady rhythm.
Dates, Times, and Pricing
Saturday, October 19th from 4:00pm to 8:00pm
2-Hour Breathwork and Ice Bath
Saturday, October 26th from 3:30pm to 5:30pm
Who are these workshops for?
These workshops are suitable for everyone, but do require a basic level of health. Out of precaution, we advise against participation during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions should always consult a medical professional before starting the Wim Hof Method.
What to Bring
- Warm comfy clothes
- Yoga mat (CFSBK has plenty you can borrow!)
- Bathing suit and towel (if ice bath bound)
- Open minds and hearts
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