Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am
Work up to a heavy triple on the back squat. This is the lowest rep range we’ve programmed since reopening so see where you’re at. This is not a 3RM, you should have 2 or so reps in reserve.
A:1:00 Max Reps Double Unders or Single Unders
B:1:00 Max Reps: DB Push Press or Strict HSPU
C:1:00 Max Reps FFE Alternating Reverse Lunges (suitcase loaded)
FGB style, no rest between stations
DU: If you want more or a aerobic steady workout opt for singles, if you want to turn the heat up opt for doubles.
DB PP: These should be medium weight and high-ish volume. Aim to get 15-25 reps per set. It should be too heavy for you to do the entire minute unbroken.
HSPU: 1-2 Abmats. Opt in HSPU if you can get around 6-10+ in a minute.
LG: Use the same DBs you used for the DB Push Presses. Elevate with a 45lb Plate
Seated Lateral DB or Plate Raises
Go light and chase the burn. Hold the top of every rep for a one beat and control the descent.
CFSBK @ Home
5 Sets on Each Side of:
2 x SA Hang Power Clean
+ 3 x SA Waiter Squats
+ 4 x SA Push Presses
+ 5 x SA Thrusters
Thursday’s Yoga in the Park with Coach Whit! This class counts the same as a virtual class and will not deduct from your weekly gym visits. Come one, come all!