Every 1:00 x 10:
Snatch High Pull + Hang Power Snatch @65-70% of a 1RM or recent heavy single
Sets across. These should be on the light side and allow you focus on speed through perfect positions.
Speed Dumbbell Floor Press:
10 x 3 @21X0
Rest :45 between sets.
These should be LIGHT and FAST on the way up. Begin the cycle with a pair of dumbbells that you can move fast for all 30 reps. As ballpark guide, the total of both dumbbells should be about 30% of a recent 1RM Bench Press or 35% or the recent 5 x 3s.
Note the tempo includes a 2 second descent and a 1 second pause with elbows on the floor before moving the weight up as fast as possible. This is meant to help prevent you from crashing onto the floor and jamming your wrist between the floor and the weights. The intent is to find the floor under control and maintain tension there before exploding up.
Dumbbell Speed Floor Press: Note the control down and speed up.
Mark Bell Speed Floor Press: Though in this video Mark is using bands and a barbell, these reps are a great example of moving through solid positions with amazing speed.
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Week 4 of 6
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3-5 Rounds or 20 Minutes for Quality:
10e DB or KB Turkish Get-Ups
200m Jog
Alternating arms every 5 reps is okay!
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CFSBK Gym-less WOD
Warm Up
4 Rounds, Deliberate Pace:
10 Seal Jacks
10 Alternating Wide Stance Toe Touches
10 Alternating Bear Crawl Shoulder Taps
:20 Reverse Plank Bridge
Metcon
5 Rounds, Fast Pace:
10 Squats
5 Push-Ups
10 Alternating Leg Reverse Lunges
15 Sit-Ups
Cooldown
5 Rounds of 4-7-8 Breathing
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View this post on Instagram
A little update from CFSBK owner Coach David on some changes to our offered programs, plans for the immediate future as well as a thank you to all our members
Introducing CFSBK Gym-less Programming
As Coach David mentions in the video above, starting today we’ll be posting a gym-less WOD to support our members who elect not to come to the gym as part of responsible social distancing. We’ll have more info on these workouts soon, but in the meantime, we hope these will help you remain active, connected, and engaged with the community during this difficult time. As always be sure to stay home if you’re not feeling well. We’ll be here when you recover!
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The Dos and Don’ts of Social Distancing The Atlantic
How Does the Coronavirus Test Work? Scientific American