Friday 23 May

Have you all met Scott yet?  He's a CFNZ transfer, make sure you welcome him to his new community!

Have you all met Scott yet? He's a CFNZ transfer, make sure you welcome him to his new community!

And so we come to the end of our deload week.

Back into another block of progressive training.  6 weeks this time.  We'll finish up with some 5RM testing and a few other tidbits.  Our next PR Week is also scheduled for the first week of August, where we'll cover the full range of testing.

Are you keeping good records of your lifts?   If you increased the load on your last set by just the minimum amount possible, which is 1kg, you will be back squatting 12kg more than at the start of the cycle.  If you started around 40kg, then you just got more than 25% stronger!!     If you were at 100kg, then a 12% improvement is actually even more impressive, as it gets tougher, the stronger you get.

This linear increase doesn't last forever, and certainly isn't always a perfectly straight line, but if you are new to strength training, you can make amazing progress for a solid length of time, if  you are diligent and consistent.  So don't squander it!  Show up, train hard!  Keep records :)

Speaking of testing yourself, CFNZ's 6th birthday Battle Royale is coming up - June 14th!!  It's a team comp, but you don't need to bother recruiting, we'll be drawing from a hat on the day!  And it's in house, so you don't need to be nervous, it will only be your homies from CFNZ and RCF09 to compete against.  The plan is for a fun 3-4 events, then a BBQ lunch.  Keep it free!

Battle Royale 4!
A scene from Battle Royale 4!

FITNESS
A.
Single Arm KB Pushpress
3 x 8-12
Deadhang Pullups
3 x 8-12
DB Split Squat
3 x 8 e/leg

B.
10 Burpees
15 Russian Swings
20 Situps
15 DB Push Press
10 Goblet Squats
AMRAP 10mins

Finisher
2 x 100m Sled Drag

PERFORMANCE
A.
Single Arm KB Pushpress
3 x 8-12

Strict Muscle Ups 3 x 1-5

DB Split Squat
3 x 8 e/leg

B.
50 KB Swings 24/16kg
25 Push Press 45/30kg
12 Deadhang Pullups
Rest 3mins
2 rounds

Finisher
2 x 100m Sled Drag

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