A1) Seated Arnold Press:
3 x 8-10 @4121
A2) Back Squat:
3 x 8-10 @4121
Modify to Goblet Squat as needed. Increase weight again slightly from last week if able. Use a load that allows you to perform the prescribed reps at the prescribed tempo. Rest :30 between movements and 1:00 between sets.
Post loads to comments.
Week 6 of 6
AMRAP 9 Minutes:
9 Kipping Pull-Ups
6 Dumbbell Deadlifts
3 Dumbbell Thrusters
Choose a challenging load on the dumbbells. Rx’d at roughly 1/3 x bodyweight. Scale some volume on the Pull-Ups or modify to Ring Rows as needed, or scale up to Chest-to-Bar as appropriate.
Post rounds, reps, and Rx to comments.
It wouldn’t be a Dogs of CFSBK Calendar without Molly and Tucker Fox! | Photo by Aaron W.
Last Chance to Order Your 2020 Dogs of CFSBK Calendar!
The 2020 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. The wall calendar is available for a sliding scale donation of $30-60 or more. A limited number of calendars are on their way to the gym but they are sure to run out quick. Never fear, you can place your order HERE. The deadline for orders is TODAY.
Here’s more info on the awesome organization your donation will support:
PupStarz Rescue is a non-profit, 501(c)3, no-kill, volunteer dog rescue serving New York City and the Tri-State area.
We are dedicated to the rescue and rehabilitation of dogs in public shelters who are at high risk of euthanasia due to overpopulation and those in danger of abuse or neglect.
Because PupStarz Rescue does not have a shelter, all of our “Starz” are placed in nurturing foster homes while they await adoption into a forever home. We rely on the kindness and generosity of animal lovers to open their hearts and homes to dogs in need.
Animals in our care are spayed/neutered, microchipped, and vaccinated. We assist dogs in distress regardless of age, breed, temperament, or a potential difficult placement. In order to care for animals in need, we are determined to keep administrative costs conservative.
Following a comprehensive adoption process, dogs are placed in loving, responsible, committed forever homes. PupStarz Rescue takes considerable care in appropriately matching and educating prospective adopters about the responsibilities and costs of bringing a dog into their lives. Our non-profit remains committed to the welfare of our “Starz” beyond the adoption process. We follow up with adopters to ensure a smooth transition, encourage positive training techniques, and engage in open communication to offer any additional assistance.
Finally, we strive to work with area shelters, rescues, and humane organizations to develop a supporting network of volunteers to create a better world for those who have no voice.
What are you waiting for? Order your calendar today!
News and Notes
- Psst, do you subscribe to our newsletter? Please do to get monthly updates on general gym happenings, blog highlights, and programming info. Our winter edition drops soon. Sign up HERE or via the link on the sidebar to the right!
- Missing something? It might be in our most recent lost and found dump! Be sure to claim you stuff before we donate it to CHIPS in a couple of weeks.
Science Says Celebrating Holidays Could Make You Happier Blue Zones
This Fitness Test Will Tell You If You’re Special Forces Material Outside
7 AM with the crew
Arnold press: 27.5# for 8s. I looked back at my notes afterward and realized I should have done 25s and tried for a higher rep count. Oh well. The last rep in each set was a GRIND.
Squat: 125# for 8s.
WOD: 5 rounds + 2 reps Rx. I can’t believe I Rx’d those damn dumbbells! (45# each, which is as close as I can get to 1/3 BW with 5# increments.) In the second round I failed to clean them the first time I tried and REALLY started to question my life choices but somehow I made it through.