Workout of the Day
FLOATER STRENGTH
A. 3 Power Snatch + 1 Overhead Squat x 5-7 Sets
B. Back Squat, 3×3
C. Deadlift, 4 x 10
D. Wide Grip Bench Press, 4 x 3-5
E. Weighted Strict Chin Up, 5 x 3-5
Notes
Tomorrow we have rowing, deadlifts, and double unders.
All movements today can be sets across or progressively building in weight, athlete’s choice.
BSQ: Aim to go heavier than Week 2.
Bench: Use a grip that is 1/2 to 1 fist’s distance wider than your typical grip. Aim to add reps or go heavier than last week.
Chin-Up: Scale to bodyweight, negatives, or foot assisted. Aim for a minimum of 15 tough reps today.
STRENGTH (B)
3-4 Sets
A1. 10 Strict Dips @ 21×1
A2. 100′ Sled Push
Notes
Perform 1-2 warm-up sets on the sled. Then begin to superset the two exercises.
Aim for 3-4 tough sets on the sled push, adjusting weight as needed so you can complete it as an unbroken 100 ft push.
Dips:
Ring
Matador
Box (toe assist)
Parallettes
Bench
If you can perform 10 dips on the tempo without issue, consider adding load.
(Group Class Programming WK5/8 )
Here are our new(ish) 597 ski ergs!
Ski Erg Technique
We recently installed four ski ergs in 597 as part of our never ending quest to improve CFSBK. Because we could only fit 4, these will mostly be used in group classes as an option within a warm-up or as an optional substitution for rowing or biking. Check out this section of Mat Fraser’s “pro tips” series where he talks about ski erg technique for a basic overview on the machine.