Deadlift / Bench Press
For Quality:
21-18-15-12-9-6-3
Deadlifts @ 1.5x Bodyweight
Bench Press @ .75x Bodyweight
Work through the reps with virtuosity and a moderate pace, stopping 2 reps shy of failure on any set. Use spotters (or spotter pins) on all Bench Press sets. Both loads should be challenging. Though some may go unbroken on the fast end, breaking the sets up into 2-4 smaller sets is appropriate.
Post loads to comments.
Week 2 of 8
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Cash Out
Every Minute on the Minute x 12:
1) 20-Second Hollow Hold
2) 20-Second Ring Suport
3) 20 Band Face Pulls
Post work to comments.
Order Your 2019 Dogs of CFSBK Calendar
The 2019 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. The wall calendar is available for a sliding scale donation of $30-60 or more. A limited number of calendars are on their way to the gym but they are sure to run out quick. Never fear, you can place your order HERE. The deadline for orders is this Saturday, December 15th.
Here’s more info on the awesome organization your donation will support:
PupStarz Rescue is a non-profit, 501(c)3, no-kill, volunteer dog rescue serving New York City and the Tri-State area.
We are dedicated to the rescue and rehabilitation of dogs in public shelters who are at high risk of euthanasia due to overpopulation and those in danger of abuse or neglect.
Because PupStarz Rescue does not have a shelter, all of our “Starz” are placed in nurturing foster homes while they await adoption into a forever home. We rely on the kindness and generosity of animal lovers to open their hearts and homes to dogs in need.
Animals in our care are spayed/neutered, microchipped, and vaccinated. We assist dogs in distress regardless of age, breed, temperament, or a potential difficult placement. In order to care for animals in need, we are determined to keep administrative costs conservative.
Following a comprehensive adoption process, dogs are placed in loving, responsible, committed forever homes. PupStarz Rescue takes considerable care in appropriately matching and educating prospective adopters about the responsibilities and costs of bringing a dog into their lives. Our non-profit remains committed to the welfare of our “Starz” beyond the adoption process. We follow up with adopters to ensure a smooth transition, encourage positive training techniques, and engage in open communication to offer any additional assistance.
Finally, we strive to work with area shelters, rescues, and humane organizations to develop a supporting network of volunteers to create a better world for those who have no voice.
What are you waiting for? Order your calendar today!
This Saturday: Look, Feel, Perform Better Challenge Info Session
It’s that time of year again: New Year’s resolution time. While we believe it’s best to make choices in accordance with your goals and values all of (or at least most of) the time, we recognize that many of us use markers like the beginning of the year to kickstart positive changes. Interested in participating in the 2019 Look, Feel, Perform Better Challenge? There is an Info Session and Q&A this Saturday, December 15th at 9am in the Annex. We can’t wait to see you there!
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Yesterday’s Results Board: Rest Day
Recovery Is About Creating Balance Breaking Muscle
The Next Milk Is Sesame Milk NY Mag