Workout of the Day
FLOATER STRENGTH
A. Strict Pull-Up, 3 x Max Reps
B. Back Squat
C. Strict Press
D. Deadlift
E. Bench Press
Notes
Tomorrow we have a 1 rep max Power Clean! 🎉
Athletes may choose to superset their main lift with a DB, KB, or core movement of choice.
Pull-Ups: Intent today is bigger sets (7+) If you have been following this cycle and hitting 4-5 bodyweight reps per set, perform as written at bodyweight and see what you can do! If you will likely not get at least 7 reps per set, use a band or foot assistance that allows for more like 8-12 reps unbroken. Use a slower down-faster up tempo. Rest at least 2-3 minutes between sets.
For B-E lifts, perform the following:
40% TM x 5
50% TM x 5
60% TM x 5
**Percentages are all of Training Max (90% 1RM)
Today’s work sets will likely feel more like warm-up sets. Use these lifts to dial in virtuosity: practice your balance, breath, and bracing routine. Move the bar in a perfectly vertical path. Consider using a slower eccentric tempo and/or adding a pause at the bottom of some or all of your reps. Create as much power and speed on the ascent as you can.
METCON
AMRAP 8 Min
2-4-6-8-10-etc. Strict Ring Dips
12 Air Squats
16 Hollow Rocks
Notes
This gymnastic-focused metcon provides an opportunity to train our body control and muscle endurance with increasing reps on the dip. Keep your mechanics and range of motion consistent and perform these movements with as much virtuosity as possible today.
Dips
A. 1-2-3-4-5-etc. Strict Ring Dips
B. Matador Dips
C. Box Dips (Foot Assist)
(Programming Template: Week 5/8 )
Kess all smiles on the sled
🎸 Wednesday 4/29: Suzanne Michelle Album Release / 40th Birthday Party @ CFSBK!
Come join Suzanne-Michelle’s birthday and album release party – why have one milestone when you can have two?! Doors open at 8:30pm, and gym members get in free. For everyone else, a donation/entrance fee QR code will be available inside, with proceeds going directly to the musicians.
It’s going to be a stacked night with a DJ, a live music act, a bartender, and plenty of birthday magic. As Suzanne-Michelle said, “Hi! It’s my birthday party, and you’re invited. I think I’ll release a Hip Hop album while I’m at it. Then, I will melt your face off and perform on Aerial Pole. It’s gonna be huge!” Come through and keep an eye on her socials for fun birthday sneak peeks!
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