Fitness: Back Squat 3 x 5 Linear Progression
Aim to be able to add 5 pounds each exposure. If you maintain 5-pound jumps, the bar will be 35 pounds heavier by the end of the cycle!
Performance: Back Squat 5RM (Intensity Day) + Front Squat 5RM
Heavier than Wednesday but light enough to not be a true 5RM until at least a few weeks into the cycle. Then, drop weight and perform a heavy set of 5 front squats. Start at about 75% and plan to add 5-10 lbs each week.
Post loads to comments.
5 Rounds or 20 Minutes:
20/15 Calorie Row
12 Dumbbell Bench Press, as heavy as possible
8 Strict Chest to Bar Chin-Ups (add weight or use bands as necessary)
Post rounds and Rx to comments.
News and Notes
- SCHEDULE UPDATES: Yoga for Athletes is CANCELED today. Pilates with KH is CANCELED on Tuesday, 4/14, and rescheduled for Monday, 4/13, at 9am.
- OUTWOD UPDATE: There are 76 (!!!) people signed up for the OutWOD today at 2:30pm, from BRICK, CFNYC, CFSBK, CFHK, Garden City, Solace, Virtuosity, Greenpoint, and more. Even if you're not participating in the workout, come cheer everyone on and join us afterwards at Threes Brewing.
Don't Miss Your Chance to Sign Up for the Next Cycle of CFSBK's Olympic Lifting Program with Coach Frankie Murray
WE NEED EIGHT PEOPLE IN EACH CYCLE TO RUN THEM, which means we need five more people in both cycles. Sign up today!
What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to two open gym or group classes per week.
When: Tuesdays and Thursdays 12-1:30pm from 4/14/15 - 6/4/15 or Mondays and Wednesdays 8-9:30pm from 4/14/15 - 6/4/15. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later.
Tuesdays and Thursdays 12-1:30pm from 4/14/15 - 6/4/15
Mondays and Wednesdays 8-9:30pm from 4/14/15 - 6/4/15
Each cycle needs a minimum of eight participants and is capped at 10 athletes. Both cycles will end with a mock Olympic meet on Sunday, June 7, 2015 at 2:30pm.
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