A1) Half Kneeling Filly Press:
5 x 3 @ 3011
The racked kettlebell does not have to increase week to week, but choose a challenging load.
No pause at the bottom but the turnaround should be controlled with little to no “bounce.” Go a little heavier than last week if you can on both the press and the racked load. If you cannot use a heavier load for the presses then use the same load as last week and increase the tempo with a hold for :02 overhead.
A2) Deadlift:
5 x 3 @ 3111
Add weight to last week. Note the tempo has a 1 second pause on the floor, no touch-and-go.
Post loads to comments.
Week 5 of 6
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AMRAP 9 Minutes:
9 Push Jerks 135/95
6 Hang Squat Cleans
3 Bar Muscle-Ups
The barbell should be medium-heavy for you. Modify the Bar Muscle-Ups to 2x Chest-to-Bar or Chin-over-Bar Pull-Ups as needed.
Post rounds, reps, and Rx to comments.
Weekend Happenings at CFSBK
What’s happening at the gym this weekend? We’re glad you asked!
- The annual CFSBK Community Potluck goes down TOMORROW NIGHT starting at 7pm! This event will simultaneously kick off the new year, support the Look, Feel, Perform Better Challenge, and bring folks from all times and corners of the gym together. Everything you need to know is on the event page. Bring your friends and family. We can’t wait to see you there!
- Want to try something other than group class this weekend? Don’t forget that we offer 10am Yoga for Athletes and 11am Active Recovery on Saturdays and 11am Active Recovery and 12pm Pilates on Sundays!
- This is the last weekend to sign up for Coach Brittany’s Gymnastics Kipping Workshop on February 16th. Go HERE for more info. Spots are going fast!
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6 Elite Powerlifters Share the Most Underrated Accessory Exercises BarBend
What To Do With a Day Off NY Times
Filly press: 16kg/35# DB. I barely made it. Next week will definitely have to do the same weight and a slower tempo, there’s no way I’ll make 40#.
Deadlift: 185. Fine. I think I’ll go to 205 next week.
Modified EVERYTHING in the WOD because my hands still hate me after Wednesday. I didn’t even want to clean a barbell for fear I’d get stigmata on my left hand to go with the ones on my right. So I did the movements with 30# DBs and did ring rows with my feet on a box, which was plenty hard. 4 + 15.
Have fun at the potluck everybody! Sorry I will miss it this year.