Workout of the Day
FLOATER STRENGTH
A1/A2. Superset:
DB Bench Press, 3×8-12
Romanian Deadlift, 3×4-6
*Both Movements @ 30×1 Tempo
B. Front Squat 3×6-8, building
C. Deadlift 3×6-8, building
D. Strict Press 3×6-8, building
Notes
Tomorrow we have back squats and box jump overs!
A. Superset: Perform 2-3 warm-up sets, then work up through three progressive heavy sets in the rep ranges. Aim to find something that feels like at least RPE 8 for your final 2 sets. Compare your effort to Week 1 and aim to add reps and/or load this week.
B-D: Use your notes on prior weeks of lifting to progressively overload today, as appropriate. You should still have 1-2 reps in the tank by your final set.
METCON
For Time:
400m Run
21 Kipping Knees to Elbows
270m Run
15 Kipping Knees to Elbows
200m Run
9 Kipping Knees to Elbows
130m Run
Notes
Today we have a straightforward couplet with one gymnastics movement to work on! Advanced athletes can aim for big sets and push the run pace throughout. Intermediate athletes should break early and often and focus on consistency with mechanics and range of motion. Beginners should choose a variation that helps build strength and skill foundation!
KTE:
15-9-6 Full ROM – kipping or strict
21-15-9 ROM scale: Knees to triceps, Knees to armpits, or Knees above hips
15-9-6 Ball Up on Incline Bench
21-15-9 Tuck Ups
Programming Template: Week 3/8
Murph Photo Album Up on Flickr
RJ’s photo’s fron Flickr are now up on our Flickr. If you post them please tag the gym @cfsbk as well as @red.shoes.media on Instagram
