Virtual Class Zoom Room (Password: CFSBK)
Yoga: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm
Workout of the Day
STRENGTH
Shoulder Press
3-3-3
80% Rep Out x2
Work up to a heavy but sub max triple then drop to 80% for 2 higher rep sets. Your heavy 3 and the rep outs should feel like you have 2-3 reps in reserve.
If today is your first day back barbell pressing. You can substitute 3 sets of 8 reps.
MetCon
EMOM 15:00
A: 8 Back Squats
B: 12 DB Push Presses
C: 42 Double Unders
Notes:
BSQ: Can be progressive or across and should be done under :40. Don’t worry about old %’s from now ancient back squat work. These should feel challenging but doable.
PP: Should be unbroken, control the top for a moment before cycling. If you choose weights are light enough that you could press them for 12 reps, either go up in weight or perform them strict.
DU: 42/32/42 Alt 2/ :40 Max Single Unders. All variations should take around :25-:40
First week in the books!
Class Action Park: The World’s Most Dangerous Amusement Park. Official Documentary Trailer
Everyone needs to watch “Class Action Park”!!! So wild!!
It’s amazing. Action park was the stuff of legend growing up in jersey. Grateful I wasn’t a teenager during its heyday or I might not be here today.
8am with Arturo, 105-115-125 on the press, then rep-out 100lbs for 8 reps – so happy to be back to strict low volume strength. EMOM was fun too, kept the BS light at 75lb, PP at 35lbs, around 30 DUs in 30s.
Went with the 3 sets of 8 option because I hadn’t made it in for the first heavy press exposure. Managed my time poorly and therefore did 4 sets because I went too fast! 65# for all sets. Next time I’ll manage my time better and go heavier.
SO EXCITED that I haven’t forgotten how to do double unders despite not having done any in 6 months!