Workout of the Day
FLOATER STRENGTH
A1/A2. Superset:
DB Bench Press, 3×10-15
Romanian Deadlift, 3×4-6
*Both Movements @ 30×1 Tempo
B. Front Squat 4×4-6, building
C. Deadlift 4×4-6, building
D. Strict Press 4×4-6, building
E. Chin Ups, 4×4-6, building
Notes
Tomorrow we have deadlifts, strict handstand push-ups, and rowing.
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. Aim to add weight and/or reps from Week 1.
B-D: Use your notes on prior weeks of lifting to progressively overload today, as appropriate. You should still have ~1 rep in the tank by your final set.
E: Perform chin ups at bodyweight, or add load if appropriate. Scale to Tempo Negatives 4×3 or Foot-Assisted reps.
METCON
AMRAP 15 MIN
5 Horizontal Ring Rows
12 Abmat Sit-Ups
15 Air Squats
Notes
Target 8+ Rounds.
Ring rows: Place feet on bench or box to get body parallel to the floor. Start with the arms fully extended and finish with rings at the sides of the chest on every rep. Scale down to feet on floor and a less horizontal angle as needed to maintain tough, full ROM reps for the duration of the workout!
Programming Template: Week 5/8
Welcome Foundations grads Felicia, Joan Bijan and Evari!
Watch Knicks Game 5 at CFSBK this Saturday
This Saturday at 8:30pm we’ll be screening game 5 of the Knicks v Spurs on the big screen. We’ll have some refreshments available but BYOB and feel free to bring any food or snacks that you want! Doors open by 8pm.
KNICKS IN FIVE!!!!!!!
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