Hello there boys and girls.
This week behind the big metal shutter lies a land of opportunities, where everyman and women can take their stake in the land of gainz. But be careful, I hear they are having a snatch fest and there is a bear in the building.
Sets of 1, I like sets of 1, and I hope you do. Tomorrow we get to see how you handle 90% of your 1 rep max pause back squat at a slower tempo. So, minimal heavy reps then we finish off the day with a snatch fest. Instead of having two separate workouts we have just made one big cluster fuck of sweaty, heavy snatch love. You’ll be snatching on the minute every minute for roughly 20 minutes. Enjoy.
Jerks again, but you will be adding an extra rep at the same weight. Nothing new hear so just keep your head in lifting heavy shit above your head as well and as fast as possible. Next up is the chippertastic. 30,20,10. That’s all I’m saying
Today you are the 6.30am class. Our crash test dummies. Because there seems to be quite a fluctuation of reps at the same ranges on the sumo deadlift, you will be doing max reps on different percentages so we can see the average reps people are getting, so please submit your score. This will have a lot to do with either technique of muscle fibre type. After the sumo deadlifts you will be doing a 1 rep max overhead squat, which will dictate some of the max out three minute AMRAP’s you will be doing after.
To celebrate the great British bake off, we will be doing some baking oriented games to win yourself a free moths membership. 1 - How many bags of flour you can hold between your bum cheeks. 2 – how many times can you dip a jaffacake in a cup of tea held between your bum cheeks while doing ring dips. 3- this one is the tie breaker, the first person to teabag Mark wins!
I’m just going to cut to the chase here because my fingers have turned into nubbins from typing too much. 1 rep max pause front squat, 1 rep max clean and jerk + 3 drop sets. After that we’ve dug up Steve Irwin to try wrestle this bear complex. 5 rounds of 7 bear complex for load.
Lots of love,
The CFR Crew. xxx