A) Power clean cluster 2.2.2×3; rest 10 sec/3 min (Heavier than 10/8)
B1) Pendlay row @20X1; 6-8; rest 90sec
B2) Seated arnold press @20X1; 8-10; rest 90sec x3
C) AMRAP set of MU/CTB pull-ups/pull-ups/4-6 negative pull-ups; rest 2-3mins x 3
Month: October 2013
Speciality Classes
ECDF is proud to offer a variety of specialty classes outside of our regular class schedule. These are free to members so take advantage!
- Olympic Lifting – The goal of this class is to teach others the technical proficiency of the olympic lifts, focusing on the snatch and clean & jerk. Feel like this is one of your weaknesses or think you need some extra help? Then this class is for you whether you are fresh from the CF Prep Course or a seasoned EDCF veteran. These classes are offered Saturday mornings at 8:00AM.
- Endurance – LIke Olympic Lifting, our Endurance class is meant to supplement and enhance your experience in the regular classes at EDCF or be applied to training for an outside endurance event. Would you like to train for a 5K, 10K, 1/2 or full marathon? Have a triathlon in sight? Or would you just like to work on your cardiovascular endurance? Come join Coach Ben on Sundays at 11am (new time!) for a variety of stamina and endurance drills to help you reach your goals.
A) 5x 2 push jerk + 1 split jerk off rack – rest 2 min
+
TESTER
15-12-9 reps for time:
– Thruster (115/75, 95/65, 75/45)
– Burpee box jump (24/20)
+
Optional coach finisher
*stay on heals during dip and drive on jerks, ensure completely vertical bar path overhead
*build to a tough weight but keep foot position spot on during split jerks
*thrusters designed to be slightly heavier than Fran weight
A) Hang squat snatch below the knee; 3, 3, 2, 2, 1, 1; rest 2 min
B) Tire flips; 10 for time x 3; rest 90 seconds
C) 200m farmers walk for time (1 heavy KB/hand) x3; rest 2 min
Open Gym Tomorrow At Noon
| Friday (tomorrow) 10/18
Tomorrow’s noon class will go on as scheduled with a slight change. It will be ‘open gym’ style. There will be the daily workout on the board and a led warm-up but athletes will have a choice to either do the daily workout or work on something of their own. Chase will be present should you have any questions. Thank you and sorry for an inconvenience this may cause. |
5 min @80-90%
– 30 double unders
– 15 CTG pushups
– 20 air squats
*rest 5 min
5 min @80-90%
– 8 hang power cleans 135/95, 115/75, 95/55
– 10 chin ups
– 100m row
*rest 5 min
5 min @80-90%
– 30 double unders
– 15 CTG push-ups
– 20 air squats
*rest 5 min
5 min @80-90%
– 1 hill run
– 6 burpees
– 5 deadlifts 185/115, 155/95, 135/75
*rest 5 min
A) Push Press cluster 1.1.1 x 4 rest 10 sec/2 min (heavy)
B1) Close grip bench press @20X1; 10, 8, 6, 4; rest 90sec build weight
B2) DB snatch 10-12 alternating TnG reps; rest 90sec
C) Bent over DB row 6-8/side; rest 30 sec between sides
+
Tabata abmat sit-ups (record lowest rep score)
A1) HBBS 4-6×3 @ 31×1; rest 90 sec (heavier than last week)
A2) Weighted/Negative (4 sec) pull-ups 4-6×3; rest 120 sec
B) Power snatch prep
+
EMOM x 10
– 3 TnG power snatches (build in weight dependant on form)
– 3 over the bar burpees