Workout of the Day
STRENGTH
Back Squat
A. 1-1-1
B. Max Reps @ 90%
Notes
After 4-6 warm up sets, perform three heavy, technically sound singles at RPE 8.5+. They can be across at same load or building. This is not a 1RM test.
Once you have your heaviest single for the day, take the weight back to 90% of that number and perform a rep out.
Go for as many reps as possible. Leave 0-1 reps in the tank. Use spotters for this set.
Focus on the effort involved in each set, and make adjustments up or down as needed. Here are two examples
Warm-Up:
45×5, 95×5, 135×4, 155×3, 170×2, 185×1
Work:
A. 195×1, 205×1, 210×1
B. 190 x Max Reps = 5
METCON
3 Rounds for Time
550m Run
200ft Sandbag Carry
Notes
Move fast, lift heavy. Set a strong pace for you from the start of this one and find intensity with this simple work.
The first portion of each run will likely feel pretty bad. Focus on leaning forward, quick foot cadence, and smooth breathing. Once the initial “suck” passes, pick up your pace and stay stubborn.
There is no RX load today. Pick something heavy that you can manage for 200ft unbroken.
Programming Template: Week 3/8
Natalie & Nori back at Diapers & Dumbbells this week. Natalie and Keith want to extend their deepest gratitude to the community for all the love and support they’ve received with over 6k raised and a bunch of folks bringing them food and help!
Looking for Scorekeeper Volunteers for Fight Gone Bad
We’re looking for 2-4 people who can help out at Fight Gone Bad at our score table. Responsibilities include adding up the totals on everyone’s score cards and entering them into our digital scoreboard. The event takes place from roughly 9:30am-1:30pm. If you’re willing to do the whole shift or a half shirt (9:30-11:30 or 11:30-1:30pm) please email JB at cfsbkcommunity@gmail.com asap. Thank you!!!
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