(E1/4) L1 Sets Across/L2 Max Effort
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4 Rounds NFT of:
Overhead Walking Lunges, 20 Steps
Russian Twist, 20 Taps
Power Snatch Demo
Although CFSBK is now open 7 days a week, we're still going to follow our 2 on, 1 off, 3 on, 1 off programming template. Tuesdays and Fridays will still be posted Rest Days and programming will follow the previous or upcoming days workout.
Our "Unlimited Membership" is now a "5 classes per week" membership. We don't want to see anyone overtraining 6 or 7 days per week.
The focus exercises for this cycle are as follows:
High Bar Back Squats
Level 2: 5x5, 5x5, 5x3, 5x1
Level 1: 5x5 across for all 4 exposures, increase 5-10 lbs each week
Level 2: 5x3, 5x3, 5x1, 5x1
Level 1: 5x3 across for all 4 exposures, increase 5 lbs each week
Level 2: 5 sets across of +1 rep every week. Keep rest periods under 2 minutes.
Level 1: Ring Supports and 5x3's with decreasing assistance each week.
As usual, if you'll be missing any exposures, it's your responsibility to come in early or stay late if you'd like to make up a lift. If you're training with us 2x per week, we recommend focusing on the Squat Variant.