Wednesday 10.28.26

Workout of the Day

STRENGTH

6 Sets @ RPE 6-8+
2 Snatches

Notes
Complete 6 sets of 2 reps at moderate to challenging load. These are intended to be two individual reps rather than touch and go. Take 5-10 seconds between them to lock in and either reinforce what you did well or aim to improve on the second rep.

If you have technical breakdowns, reduce load or repeat the same weight and fix them before going up.

These are full/squat snatches, which demand a high level of mobility, stability, balance, coordination, and accuracy.

Athletes who struggle in the full receiving position can modify to 2 reps per set of the following complex:
1 Power Snatch + 1 Overhead Squat @ 30×1 tempo

METCON

4 Intervals

In 2:00:
15 V-Ups
15/12 Cal Bike
AMRAP Power Snatches (115/75lb)

Rest 2:00

Notes
Aim for at least 30 sec on the barbell each round. Scale calories up or down as needed.

V-Up Gold Standard = Hollow body position at bottom. Straight legs, touch toes at top.

If you’ve ever admired Coach Erick’s toes to bar, you should see his virtuous v-ups! Train this to help that.

Snatch should be a light-moderate load (~50-60%) you could cycle for reps, though you may choose to do singles in the workout.
+/125/105/85/65/45#/-

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Programming Template: Week 3/8

Justin training to wait in line to vote

🇺🇸 Don’t Forget to Vote! 🗳️

It’s election season CFSBK, and early voting has already started. Here’s everything you need to know to make a plan.

Key Dates

• Election Day is Tuesday, November 3, 2026. Polls are open from 6am to 9pm.
• Early Voting Period is October 24, 2026 – November 1, 2026.

Early voting hours and locations are often different from your regular Election Day polling site, so it’s worth double checking before you head out. New York has closed primaries, which means you need to be registered with a party to vote in that party’s primary.

Find Your Polling Site

Your early voting site may not be the same as your Election Day site. Look up both at the NYC Board of Elections poll site locator: vote.nyc

Learn About the Candidates

For a full rundown on who’s on your ballot, including local races and key offices like comptroller, check out the NYC Votes Voter Guide at nycvotes.org. It’s a great resource for figuring out what’s actually at stake and where candidates stand before you walk into the booth.