Workout of the Day
95%TM x 1 Reps x 2 Sets
4 sets x 4 Reps
For both tracks, take 4+ progressive warm-up sets prior to your first work set.
Int+: This is our third wave of this 5/3/1 cycle. If things have been going well, add 5lbs total from three weeks ago and aim to get 2-5+ reps on your AMRAP.
Nov: This is our final week performing 4x4s. Add 5lbs total from your last 4×4 effort and hit all your reps!
A1: 3×8-12 DB Pull-Overs
A2: 3ex50′ Single Arm OH DB Carry
B1: 3×12-16 DB Floor Press (3-2-1-2 Tempo)
B2: 3×20 Tuck-Ups
Complete all three sets of the first couplet before moving on to the second. The first sets should feel like 70%+ effort, the second 80%+ and the final 90%+
Come See Lizzie’s New Play!
A play I wrote that Covid cancelled is up and running. A Barn Play is about animals rehearsing a play written and directed by an Owl. This play, like it’s author, is an odd little situation. And like a CFSBK class only lasts an hour!
Here are the deets:
May 4 – May 21, 2022
Wednesdays-Saturdays @ 8:00 PM
Fort Washington Collegiate Church
729 W 181st St.
New York, NY 10033
The A train – 181 Street stop is right across from the church.
Tickets can be purchased at the door and are $12 for seniors and students $25 for adults.
Thank you so much!!!!
xoxox – Lizzie