A) Front squats
3 @ 80%
2 @ 85%
1 @ 90%
3 @ 85%
2 @ 90%
1 @ 95%; R2M after each set
– work overhead squat mobility/snatch complex during rest
B) EMOM x 8 min
– 1 snatch pull + 1 hang power snatch + 2 overhead squats
C) Row 750m @ 90%; R90S x 3 (keep same pace as last weeks 500s)
10 min AMRAP
– 8 sandbag weighted walking lunges- 4/side (60/30)
– 10 KB swings (53/35)
– 150 m row
R5M
10 min AMRAP
– 5 Power snatch (75/55, 55/35)
– 7 Box jump – SD (24/20”)
– 200 m run
R5M
10 min AMRAP
– 5 T2B
– 7 wallballs (20/14)
– 9 sit-ups
– 21 double unders (63 singles)
A1) Push press clusters TnG 2.2.2 R10S/30S
A2) 20-30 hollow rocks; R30S
A3) Pendlay row (tough) 8-10 R2M; x 3 sets
B1) Weighted ring dip cluster 2.2.2 R10S/30S; R30S
B2) AMRAP horizontal ring row w/ supinated grip @ 30X0; R30S
B3) 100m farmer’s walk (heavy!); R2M x 3 sets
Monday 4/20
A) Back squat 4 reps; R2-3M x 4 sets (Compare to 4/13)
B) E2MOM x 10 min (5 sets)
– 1 clean pull + 1 hang squat clean + 2 front squats
+
10 min AMRAP at 80-90%:
– 5 pull-ups
– 10 C2G push-ups
– 15 air squats
Tuesday 4/21
A1) Push press clusters TnG 2.2.2 R10S/30S
A2) 20-30 hollow rocks; R30S
A3) Pendlay row (tough) 8-10 R2M; x 3 sets
B1) Weighted ring dip cluster 2.2.2 R10S/30S; R30S
B2) AMRAP horizontal ring row w/ supinated grip @ 30X0; R30S
B3) 100m farmer’s walk (heavy!); R2M x 3 sets
Wednesday 4/22
10 min AMRAP
– 8 sandbag weighted walking lunges- 4/side (60/30)
– 10 KB swings (53/35)
– 150 m row
R5M
10 min AMRAP
– 5 Power snatch (75/55, 55/35)
– 7 Box jump – SD (24/20”)
– 200 m run
R5M
10 min AMRAP
– 5 T2B
– 7 wallballs (20/14)
– 9 sit-ups
– 21 double unders (63 singles)
Thursday 4/23
A) Front squats
3 @ 80%
2 @ 85%
1 @ 90%
3 @ 85%
2 @ 90%
1 @ 95%; R2M after each set
– work overhead squat mobility/snatch complex during rest
B) EMOM x 8 min
– 1 snatch pull + 1 hang power snatch + 2 overhead squats
C) Row 750m @ 90%; R90S x 3 (keep same pace as last weeks 500s)
Friday 4/24
A) EMOM x 10 min (compare to 4/13)
– 1 power clean + 2 split jerk (build from 65%)
B) EMOM x 8 min
– 5 TnG push jerks off rack @80% of A
C) 800m run TT
R5M (go at beginning of new min)
5 min max CTB pull-ups (or muscle ups)
R5M
800m run TT
EDCF Coach Introduction With Jon Bunner from Casey Reid on Vimeo.
^Check out the video above.^
Introducing the man, the myth, the legend… Coach Jon Bunner. Jon had been a member at EDCF for about 2 years before deciding to up his game and go through our Coach’s Prep Program. A few month’s later and his has started coaching his own classes on Wednesday evenings with a new energy that you don’t want to miss. Check out the video to find our more!
A) Back squat 4 reps; R2-3M x 4 sets (Compare to 4/13)
B) E2MOM x 10 min (5 sets)
– 1 clean pull + 1 hang squat clean + 2 front squats
+
10 min at 80-90%:
– 5 pull-ups
– 10 C2G push-ups
– 15 air squats
A) Front squats
3 @ 75%
2 @ 80%
1 @ 85%
3 @ 80%
2 @ 95%
1 @ 90%; R2M after each set
– work overhead squat mobility/snatch complex during rest
B) 5 sets of 3 position snatch (high hang, mid hang floor)
– complete in 10 minutes
C) Row 500m @ 90%; R90S x 3 (keep same pace)
Snatch complex (3 of each):
– overhead squat
– snatch balance
– muscle snatch (from hip)
– squat snatch position 1 (high hang)
– squat snatch position 2 (above knee)
– squat snatch position 3 (mid shin)