Workout of the Day
FLOATER STRENGTH
A. Snatch, 6-8 sets x 2-3 reps, building
B. Back Squat, 3×3, 1xAMRAP @ 75-80%
C. Deadlift, EMOM x 10 Min: 2 reps @ 70-75%
D. Wide Grip Bench Press, 4 x 3-5
Notes
Tomorrow we have DB Thrusters, Toes to Bar, and Double Unders.
Snatches can be power or full, athlete’s choice.
Deadlift: Use percentage of 1 rep max OR RPE 6-7. Focus on speed on the ascent and a controlled return to the floor for each rep.
Bench: Use a grip that is 1/2 to 1 fist’s distance wider than your typcal grip. Use a slower-down, faster-up tempo. Work sets may be building or across.
METCON
2 Rounds for Time
550m Run
200′ Sandbag Bearhug Carry
20 Renegade Rows*
Notes
This workout will be a bit of a grind. Find a steady rhythm for your run, pick a heavy bag to carry, and grit it out with deliberate reps on the renegade rows.
*1 Renegade Row = 1 Push-up + 1 Row Right arm + 1 Row Left arm.
DB: 50/35/20# ea hand
(Group Class Programming WK2/8 )
Paul is the man. That’s it, that’s all you need to know.
ICYMI!
Earlier this year coach David presented at AffiliateCon about some of the guiding principles, structure and a little about the history of CFSBK. Here is the full presentation if you’re curious about how the sausage is made.
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