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.
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 6 of 6
50/40 Calorie Row
50 AbMat Sit-Ups
50 Box Jumps 24/20″
50 Single-Arm Dumbbell Hang Clean and Push Presses 50/35
Alternate arms every 5 reps on the Dumbbell Hang Clean and Push Presses.
Post time and Rx to comments.
This Week at CFSBK in Review
1. Tons of great Community Potluck photos by Aaron W. and Thomas H. are now up on Flickr. Relive the magic!
2. “Anytime we try something outside our comfort zone, we can feel a lot of uncertainty, doubt, and fear. That’s normal and expected. It doesn’t mean we have to let those thoughts and feelings stop us. Natalie doesn’t.” On Tuesday we caught you up on 85-year-young Natalie R.‘s work with Coach Whit.
3. For more great stuff like Natalie’s story, follow our coaching staff on Insta! We posted this handy list not too long ago.
4. CFSBKer and leukemia-survivor Casey M. shared his story with us and told us about Haymakers for Hope, a charity boxing event at the House of Blues in Boston this May. Check out Wednesday’s post to learn more about Casey, and be sure to donate to his fundraising campaign!
5. Feeling a little beat up as we approach the end of our 6-week training cycle? Do something nice for your body and book a session with our in-house massage therapist Leah D.!
6. Speaking of… our new training cycle starts next week. Be sure to check the blog on Monday to learn what you can expect in group classes over the next 6 weeks.
Staying Over the Bar in the Snatch and Clean Catalyst Athletics
Combining Aerobics and Weights Tied to Optimal Weight Control NY Times