We will be giving 3-on 1-off programming another shot; every third day will be "Skills, Drills and Records".

We suggest you do one of the following for rest days:

Rest!

- Work on a weighted movement you are having issues with at low weights and low reps; deadlift, squat, press, bench press, Clean and Jerk, Snatch (or associated assistance exercises like clean high pull, etc). Suggested rep scheme:
--OLY lifts; 3-3-3-3-3-3-3 @ 70% of 1RM with at least three minutes of rest in between
--Power lifts 7-7-7-7-7 @ 60% of 1RM with at least three minutes of rest in between

-Work on improving co-ordination: double-under, kip without pulling, butterfly kip, muscle-up handstand practice, etc. Example rep schemes:
--Double Under: 10 sets of 50 singles working on making it as smooth as possible followed by 20 double-under attempts with three minutes of rest in between
--Freestanding Handstand: four sets one minute handstand hold against wall plus 25 freestanding handstand attempts with 3 minutes of rest in between
--Kipping pull-up: ten sets of 3 kips without pulling followed by 3 band-assisted kipping pull-ups with one minute of rest in between
--Muscle-Up: five sets of three ring dips plus three ring pull-ups plus three muscle-up attempts with five minutes of rest in between
--etc please consult Daniel or Max for assistance with programming

-Break a record! From this point forward there are three ways to get on the records board: break a record in class (or with Daniel or Max present), or get your effort on video at GWPC or Ironworks. You may also verifiability do it at a CFEB or CF HQ sanctioned event.

-Make up a missed or other workout (equipment and space allowing).

We will also do a mini-metcon to get the blood flowing. Expect burpees.

Doing the above, while it does not as obviously contribute to athletic performance as brutal hard work is essential for most people: skill acquisition is much more difficult when under pressure: if your deadlift sucks, you are not as likely to improve it mid-Diane or on a maximal set, as you are on a focused form workout, as above.

For an in-depth look at why sometimes boring, repetitive journeyman work is so essential, check out the book Talent Is Over-Rated.

Of course this is also a great opportunity to hang out and get to know your fellow CFEB'rs as well!

We will be giving 3-on 1-off programming another shot; every third day will be "Skills, Drills and Records".

We suggest you do one of the following for rest days:

Rest!

- Work on a weighted movement you are having issues with at low weights and low reps; deadlift, squat, press, bench press, Clean and Jerk, Snatch (or associated assistance exercises like clean high pull, etc). Suggested rep scheme:
--OLY lifts; 3-3-3-3-3-3-3 @ 70% of 1RM with at least three minutes of rest in between
--Power lifts 7-7-7-7-7 @ 60% of 1RM with at least three minutes of rest in between

-Work on improving co-ordination: double-under, kip without pulling, butterfly kip, muscle-up handstand practice, etc. Example rep schemes:
--Double Under: 10 sets of 50 singles working on making it as smooth as possible followed by 20 double-under attempts with three minutes of rest in between
--Freestanding Handstand: four sets one minute handstand hold against wall plus 25 freestanding handstand attempts with 3 minutes of rest in between
--Kipping pull-up: ten sets of 3 kips without pulling followed by 3 band-assisted kipping pull-ups with one minute of rest in between
--Muscle-Up: five sets of three ring dips plus three ring pull-ups plus three muscle-up attempts with five minutes of rest in between
--etc please consult Daniel or Max for assistance with programming

-Break a record! From this point forward there are three ways to get on the records board: break a record in class (or with Daniel or Max present), or get your effort on video at GWPC or Ironworks. You may also verifiability do it at a CFEB or CF HQ sanctioned event.

-Make up a missed or other workout (equipment and space allowing).

We will also do a mini-metcon to get the blood flowing. Expect burpees.

Doing the above, while it does not as obviously contribute to athletic performance as brutal hard work is essential for most people: skill acquisition is much more difficult when under pressure: if your deadlift sucks, you are not as likely to improve it mid-Diane or on a maximal set, as you are on a focused form workout, as above.

For an in-depth look at why sometimes boring, repetitive journeyman work is so essential, check out the book Talent Is Over-Rated.

Of course this is also a great opportunity to hang out and get to know your fellow CFEB'rs as well!