Workout of the Day
FLOATER STRENGTH
A1/A2. Superset:
Pendlay Barbell Row 3×6-8 ea
Rear Foot Elevated Split Squats 3×8-10 ea
*Both Movements @ 20×1 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 deadlifts, hang power cleans, and push jerks!
A. Superset: Use a 20×1 tempo for both movements. After 1-2 warm-up sets, perform 3 work sets of each movement. You may build in load. Aim to find something that feels like at least RPE 8-9 for your final two sets.
B-D. Our goal for Week 4 is to accumulate volume with technically sound, crisp reps and establish a baseline of good mechanics. You should still have ~1 reps in the tank left until the final set.
Use your qualitative and quantitative notes from last week to guide you.
METCON
4 Rounds for Max Reps
1:00 Shuttle Runs (40ft)
1:00 Rest
1:00 Burpee to Target
1:00 Rest
Notes
In this workout, accumulate as many reps as possible in the time allotted. With equal rest to work today, don’t hold back!
Shuttle Run: Each rep will be counted as 40ft, which is equivalent to down and back across the far tape lines. Both feet and one hand must touch down at each turnaround. You do not need to touch when finishing the final rep.
Burpee: Aim to find a target that is about 6″ above your standing reach. Both hands must touch at the top of each rep.
Programming Template: Week 4/8
GYMPROVEMENTS
We’ve made a few upgrade the past couple months, here’s a round up of whats new at CFSBK.
A 2nd Big Ass Fan for 608 (being installed this week)
New speakers for 608 to improve sound quality
Uline Storage Shelf to organize 608 DBs
A fleet of new adjustable jump ropes for 597
4 ski ergs for 597
8 landmines
2 sets of push-up handles
5 sets of rogue lifting straps
10 weightlifting belts
4 pairs of 12.5 dumbbells
an extra set of 70s, 85s 90s and 100lb Dumbbells for 597
30 perform better mini bands
5 new weighted vests
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