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 running, DB bench press, biking, push-ups, and sit-ups.
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.
METCON
AMRAP 12 Min
3-6-9-12-etc.
Strict Toes to Bar
*Perform 12 Plate Overhead Reverse Lunges and 6 Burpees to the plate after each set.
Notes
Begin by performing 3 strict toes to bar, then 12 altenating lunges (6ea) and 6 burpees. Return to the rig to complete 6 strict TTB, and continue into another 12 lunges and 6 burpees. Add 3 TTB per round until the clock reaches 9 minutes.
Choose a plate you can support with straight arms overhead for a set of 12 unbroken.
TTB Scaling
A. 2-4-6-8-etc.
B. 1-3-5-7-etc.
C. 3-6-9-12-etc. Incline TTB
(Group Class Programming WK5/8 )
Joel and Jamie bring Finn to CFSBK for his first visit!
CFSBK Movie night next Sunday!
You are officially invited to the first ever test screening of my in-progress feature film, Werewolf Game Deluxe! I am so overjoyed and excited to share this work with you all.
Date: Sunday, February 22nd
Time: 6-8:30pm
Location: CFSBK!
Please FOLLOW THIS LINK to RSVP and learn more about the film.
Attendance is free but there are also donation-tier tickets for those who would like to contribute to post-production funds. Please feel welcome to bring a friend, but be sure to share this RSVP link with them.
See you soon!
Coach Clay