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
12 ALT 90/90
6ea Thoracic Spine Active Rotation
6 Inchworm Supermans
20:00 EZ Pace
3ea Turkish Get Ups
10 American KB/DB Swings
10 Zombie Sit Ups
10ea Lateral Hop + Stick
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!
Video of RBG’s Personal Trainer Doing Pushups in Front of Late SCOTUS Judge’s Casket Goes Viral