A1) TnG push press cluster 2.2.2; R10S/30S
A2) 5-10 UB CTB pull ups; R30S
A3) Pendlay row 5-10 reps @ 20X0 (70% 1RM bench press); rest 3min x 3 sets
+
12 min AMRAP at open pace:
– 6/4 strict pull-ups
– 8 S2O @ (135/95, 115/75, 95/55)
– 10 deadlifts
– 200 m run
A) Front squat 2,2,2,2,2; R3M (compare to 2/5)
*warm up OHS position and practice snatch during rest
B) 10 min EMOM
– 1 power snatch + 1 snatch balance + 1 hang squat snatch
(build to moderate weight/perfect form)
+
3 sets not for time:
– 10 Good mornings @ 30X1 (moderate load/perfect form)
– 20 Double KB/DB front rack walking lunge steps
R30S
5-6 sets building
1 push press + 1 push jerk + 2 split jerk (building heavier than 2/11)
+
Row 400 at 80%
R2M
Row 400 at 90%
R3M
Row 400 at 97%
R5M x 2 sets
We’re rolling out new EDCF “Mean Green” t-shirts and tanks just in time for the Open and St. Patty’s Day! If you would like to order a shirt or tank, please pre-order it by going HERE.
These are a limited release and we won’t be ordering extras!
Join EDCF and AIRROSTI on Saturday, 2/21 from 10-11am for an interactive and informative class where you’ll learn specific exercises and techniques to help prevent Shoulder Pain and enhance athletic performance.
This event it open to members and non-members. Click >HERE< to reserve your spot.
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Monday 2/16/15
A) Deadlift –
3×80%; R3M
3×85%; R3M
3+x90%;R3M
*During your 3 minutes of rest practice handstand holds OR complete HSPU of varying difficulty x 10 reps OR partner HSPU negatives x 3-5 reps.
B) EMOM x 12 min
E: Power clean Tng x 5 – (155/105, 135/95, 115/75, 95/65) + burpee over bar x 3
O: *25 double unders (50 single unders)
C) 20-30 KB or sandbag get ups (53/35 or 60/30 respectively); NOT for time
*Don’t exceed 40 seconds on double or single unders
Tuesday 2/17/15
5-6 sets building
1 push press + 1 push jerk + 2 split jerk (building heavier than 2/11)
+
Row 400 at 80%
R2M
Row 400 at 90%
R3M
Row 400 at 97%
R5M x 2 sets
*During long rest practice 8-10 muscle up turnover progressions.
Wednesday 2/18/15
A) Front squat 2,2,2,2,2; R3M (compare to 2/5)
*warm up OHS position and practice snatch during rest
B) 10 min EMOM
– 1 power snatch + 1 snatch balance + 1 hang squat snatch
(build to moderate weight/perfect form)
+
3 sets not for time:
– 10 Good mornings @ 30X1 (moderate load/perfect form)
– 20 Double KB/DB front rack walking lunge steps
R30S
Thursday 2/19/15
A1) TnG push press cluster 2.2.2; R10S/30S
A2) 5-10 UB CTB pull ups; R30S
A3) Pendlay row 5-10 reps @ 20X0 (70% 1RM bench press); rest 3min x 3 sets
+
12 min AMRAP at open pace:
– 6/4 strict pull-ups
– 8 S2O @ (135/95, 115/75, 95/55)
– 10 deadlifts
– 200 m run
Friday 2/20/15
4-5 sets increase pace per set:
– 20/15 cal row
– 5 squat cleans @65% 1RM
– 5 box jump-SD (30/24”)
– 10 T2B
– 30 DU
rest walk 5-6 mins
A) Deadlift –
3×80%; R3M
3×85%; R3M
3+x90%;R3M
*During your 3 minutes of rest practice handstand holds OR complete HSPU of varying difficulty x 10 reps OR partner HSPU negatives x 3-5 reps.
B) EMOM x 12 min
E: Power clean Tng x 5 – (155/105, 135/95, 115/75, 95/65) + burpee over bar x 3
O: *25 double unders (50 single unders)
C) 30 KB or sandbag get ups (53/35 or 60/30 respectively); NOT for time
*Don’t exceed 40 seconds on double or single unders
Check out what’s going on at the gym the rest of the month!
—-> CLICK HERE <—-
Friday 2/13/15
A) Build to a tough thruster off the rack in 5-6 attempts
+
Open workout 14.5
21-18-15-12-9-6-3 reps for time of:
– Thrusters (95/65)
– Burpees (bar facing)
*30 min cut-off