Workout of the Day
A1: Rear Foot Elevated Split Squat: 4 x 6-8 ea side @ 3111
Options to progress from last week:
-Same weight with better quality/tempo hold
-Same weight, more reps (if you did 6’s, do 8’s!)
A2) Chin ups: 4 x 4-8 reps @ 3111
*Aim to progress yourself from last week, either in volume, difficulty, or weight.
A: (I do not have chin ups) 4 x 6-8 with band assistance
B. (I’m so close to chin ups!) 4 x 2-4 NEGATIVES @ 3111 tempo, assisting yourself up to the top with a jump
C. (I have a few reps at a time) 4 x ME bodyweight on tempo, then continue into banded reps to accumulate 8 total per set
D. Have ’em, do ’em!
E. Too easy to get to 8? Add weight!
36-30-24-18-12 Wall Ball Shots
18-15-12-9-6 AbMat Sit-ups
Time Cap: 12 min
*This is 120 total WB and 60 total sit ups.
*Scale the height/weight of WB shot to something you can complete the round of 36 and 30 reps in 1-2 sets.
*If that still sounds like a tall order, then scale volume: 30-24-18-12-6 makes it 80 reps total.
3 Rounds for Quality:
100′ ea side: single arm KB front rack carry, heavy
20 sec each: tall side or star plank
Coach Erick warming up yesterday’s snatch workout
Attention Comedy Fans! JR’s has two shows this weekend!
CFSBKer JR (far right in pic below) has got a sketch comedy show this weekend in Chelsea and he wanted to share it with the community. It will wun on Friday and Saturday evenings!