A1) Close-Grip Bench Press:
3 x 5 @3011
No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Add a few pounds to last week.
A2) Segmented Deadlift:
3 x 5 @3131
Tempo for these is @3131, read as: 1 second pauses at each of the 3 positions (1” > Knee > Mid Thigh) > 1 second at full extension > 3 second eccentric/lowering to the floor > 1 second pause on the floor. Add a few pounds to last week.
Post loads to comments.
Week 3 of 6
AMRAP 15 Minutes:
15 Russian Kettlebell Swings 32/24kg
10 Box Jumps 24/20
5 Strict Handstand Push-Ups
Modify volume or range of motion on the Handstand Push-Ups to 1 AbMat as needed, or add a deficit as appropriate. Otherwise, sub Box Piked Handstand Push-Ups or heavy strict Dumbbell Presses.
Post rounds, reps, and Rx to comments.
February 2nd: Wim Hof Fundamentals Workshop Returns to 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. The Wim Hof Fundamentals workshop returns to CFSBK on Sunday, February 2nd!
Date, Time, and Pricing
Sunday, February 2nd from 3:00pm to 7:00pm
Head over to the event page for more info!
Stella Z. in the New York Times
Be sure to check out the crossword puzzle in the New York Times this Saturday, January 25th, which will be the work of our own Stella Z.! Stella recently showed off some of her work at the CFSBK Art Show.
How Much Sleep Do You Really Need? Scientific American
When Life Throws You Curveballs, Embrace the “New Normal” NY Times
Thanks for the shoutout, Josh!
I am super stoked about this, you guys. It’s been a long time coming! I hope you’ll all give it a try but it *is* a Saturday so I won’t lie to you and say it will be easy.
Allie N says
Go Stella! That’s amazing!!!