CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am
Workout of the Day
A Day: Squats / Overhead / Double Unders (Final Day!)
Perform 2-3 warm-up and 4-5 work sets. Weights can be progressive or across, try to find a load that leaves about two reps in reserve with perfect form. Reps do not need to start from a static stop at the shoulders. Here is a good demo
Back Squat x 6-8
SA DB Push Press x 8-12e
Hollow Rocks x 16-24
Try to get 4+ rounds in 20:00. Perform 1-2 warm-up sets on the squat then start the circuit, increasing weight on the bar as able.
No double unders in today’s workout as they’ve come up twice this week already.
BSQ: Work up to a medium 6-8 rep range on the back squat.
DBPP: Start with your non-dominant arm and match the reps on your dominant side. Focus on a powerful ascent and a controlled descent.
HR: Use the large black mats and try to maintain an active hollow. Substitute a :15×3 hollow hold
Liam during last week’s DB Snatch, Box Jump, Pull-Up workout
Next Training Cycle Template
Today is the final day from the first 5 week cycle since reopening. The following cycle starts tomorrow and will be 4 weeks long and similar to this one, broken up into 4 movement bias days that will repeat. The dates each day falls on can be found on the Programming page.
A Day: T&G Deadlift / Horizontal Push / Shoulders
Most strength work this cycle will be an alternating EMOM of touch-and-go Deadlifts, DB Pressing and rests. The assistance work afterwards will be biased towards some bodybuilding style assistance work for chest & shoulders as well as some other single leg or dynamic hinging.
B Day: Single Leg Squat / Upper Body Pulling
Lower body strength will bias single leg strength through lunge and step-up variants. Upper body pulling strength, both vertical and horizontal will be programmed into B days as well.
C Day: Clean & Jerks / Squats / Overhead Strength
Regular inclusion of Clean and Jerk variants, sometimes with the squat being included as full cleans. On top of dynamic barbell overhead pressing (jerks/push presses) there will be single arm overhead strength elements included into workouts.
D Day: Upright Rows / Curls
Strength superset of upright rows and curl variants followed by a metcon with a pulling/hinging bias.