Workout of the Day
STRENGTH A
Every 2 Min x 5 Sets
1 Snatch Balance + 1 Overhead Squat
Notes
Use these 5 sets as a technique primer for your snatches today.
Suggested RPE 5-7/10. Use loads that allow you to train aggression, balance, timing and confidence for receiving the snatch.
STRENGTH B
Every 2 Min x 5 Sets
2 Snatches
Notes
Suggested RPE 7-8+
After the first rep, reset the bar to the floor. Take 5-10 seconds between the two lifts, aiming to reinforce what went will in your first rep or shore up a technique error that may have occurred.
ASSISTANCE
3 Sets for Quality and Load
40 sec each side Contralateral Carry
10-15 each side Copenhagen Raises
Notes
Carry: choose loads that allow you to stabilize your best possible overhead position for the duration of carry. Start with your more difficult side overhead.
Rest as needed between sides and exercises; each set should be completed under 5 minutes.
Programming Template: Week 5/8
Happy veterans day to all who served, including this legend right here, the one and only Kris L!
🩸WE NEED 25 MORE PEOPLE TO COMMIT TO THE BLOOD DRIVE TO MAKE THIS HAPPEN🩸
Last year’s blood drive was a huge success, and we’re ready to do it again! Together, our community registered 54 blood donors and collected 60 donations, including 31 first-time donors. Those donations saved up to 180 lives in our area.
We’re teaming up with the New York Blood Center again on Saturday, November 21st from 9:30-3:00pm, and we’d love your help making this year’s drive just as impactful.
We need at least 50 people to pledge to donate in advance for the drive to move forward. And yes, you can work out before donating!
The registration deadline is November 11. Once you’re signed up in Zen Planner, we’ll contact you with next steps. Have questions? Email cfsbkcommunity@gmail.com
Before signing up in Zen Planner, please check your eligibility to donate blood. If you’re eligible, follow the steps below to pre-register. We’ll be in touch with next steps once you’ve signed up.
Time: 9:00am – 3:00pm
Location: The Annex
Pre-registration:
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