**Power Clean Testing Day!**
A) Clean pull clusters 1.1.1 R10S/2M x 3 sets
– at over 100% of 1RM power clean, can partner up
B) Take 20 min and build to a 1RM power clean (end of cycle)
+
Row 1K @ desired 2K pace (or 90% aerobic capacity); R5M x 3 sets
*hold same pace as 500s
Month: July 2015
Programming Overview: July 6-10
Make sure to sign up >HERE< for the Airrosti hip mobility seminar happening this Saturday from 10-11am at EDCF.
We are also having the Body Fat Test truck for those interested from 8-11am. Sign-up for a time slot >HERE<.
——————–
Monday 7/6
A) Every 2 minutes, for 10 minutes (5 sets):
– Back Squat x 4 reps @ 3-5% more than you used last Monday
+
Complete reps of 15, 12 and 9 for time of:
– 135/95 lb. Hang Squat Cleans
– Burpees Over the Barbell
+
Mobility:
– barbell quad mash out 1 min/side
– couch stretch 1 min/side
– 90° leg up bench stretch 1 min/side x 2-3 sets
Tuesday 7/7
**Power Clean Testing Day!**
A) Clean pull clusters 1.1.1 R10S/2M x 3 sets
– at over 100% of 1RM power clean, can partner up
B) Take 20 min and build to a 1RM power clean (end of cycle)
+
Row 1K @ desired 2K pace (or 90% aerobic capacity); R5M x 3 sets
*hold same pace as 500s
Wednesday 7/8
A) Strict Overhead Press
– Set 1 – 5 reps @ 50%
– Set 2 – 5 reps @ 60%
– Set 3 – 5 reps @ 70%
– Sets 4-9 – 3 reps @ 85-90%
– Set 10 – 10 reps @ 75%
Rest 90 seconds to 2 minutes between sets.
– last week of accumulation cycle
B) EMOM x 15 min
Minute 1 – Strict CTB pull-ups AMRAP +1-2
Strict chin to bar pull-ups AMRAP+1-2
Strict banded chin to bar pull-ups AMRAP +1-2
Minute 2 – Handstand Hold x 30-45 seconds (can be done free-standing, heels to wall, nose and toes to wall, or off box)
Minute 3 – Unbroken Double-Unders x 50 reps OR
60 power singles
Extra credit:
– 8-10 DB bent over rows @ 20X1; R30S between and after both arms
– 20 hollow rocks; R90S x 3 sets
Thursday 7/9
Every 8 min for 40 min OR
Every 10 min for 40 min OR
Every 12 min for 36 min:
– Row 500 m
– 20 heavy Russian KB swings 70/53
– Run 400 m
Friday 7/10
A) Every two minutes, for 12 minutes (6 sets):
Hang snatch high pull + hang snatch + overhead squat
*Work at a depth you’re comfortable with and a weight where you won’t miss.
B) EMOM x 10 min
E: 3-4 bench press @ 75%
O: 4-5 Romanian deadlifts (moderately heavy) @ 30X1
+
Every 3 minutes for 3 sets:
– 20 double KB front rack lunges
– 10 bent over KB rows
Extra Credit:
Strength
A) 5 sets:
– 1 halting clean deadlift + 1 clean pull + 1 clean (@ 75-90%)
B) EMOM x 6 min
– Front squat + 1&¼ front squat
Skill
A) Muscle up training (from advanced MU work at seminar)
4 sets not for time:
– 10 “Toe/hip pops” (loose band on mid rings)
– 10 Hip extended “tuck and rolls” to dip position (tight band on mid rings)
– 5 Swings on rings + 5 swing w/ toe/hip pops (high rings)
*Don’t get in the way of regular classes
Conditioning
Airdyne x 12 min
– 30 sec 90% pace
– 30 sec easy spin
R2M x 2 full sets (16 working minutes total)
Summer Seminar Series: Mobility + Body Fat Testing Truck Sign-Up
Summer Seminar Series Pt. III: Mobility
Dr. Matt Yocom and RJ Teague of Airrosti will be joining us again this Saturday, July 11th, from 10-11AM hosting a hip mobility class. You’ll learn how to increase flexibility, blood flow and circulation, while reducing injuries or pain. Not to mention, keep you doing what you love doing!
Join Dr. Yocom and RJ while they explain ways to avoid injuries with this interactive injury prevention discussion! If interested, please sign-up via the link below! This is a FREE seminar to all EDCF members.
Click >HERE< to sign up for a spot!
*Please use the link above to register and sign informed consent prior to class.
If you are not familiar; Airrosti, is a conservative, non-invasive approach for pain/injuries. Typical injury resolutions are experienced on average, within 3 visits!
**There will be a regular 9-10am workout. The 10-11 Level 2 class is cancelled for this Saturday.
——————–
WE HAVE ANOTHER ANNOUNCEMENT FOR THIS SATURDAY!…
We are hosting the Body Fat Test Truck this Saturday, July 11th, from 8-11AM. Hydrostatic body fat testing is one of the best and most affordable ways to measure lean and fat mass composition. You will also find out:
- Your body fat and lean muscle mass percentages
- Your long-term health prognosis
- What your body fat percentages should be for optimal health
- How to improve fitness/training programming to promote maximum lean mass gain through accurate measurement
- An accurate reading on your metabolism. (Basal Metabolic Rate)
- If your nutritional and exercise program is supporting fat and not lean mass (muscle loss)
Sign up for a time slot >HERE<.
A) Every 2 minutes, for 10 minutes (5 sets):
– Back Squat x 4 reps @ 3-5% more than you used last Monday
+
Complete reps of 15, 12 and 9 for time of:
– 135/95 lb. Hang Squat Cleans
– Burpees Over the Barbell
+
Mobility:
– barbell quad mash out 1 min/side
– couch stretch 1 min/side
– 90° leg up bench stretch 1 min/side x 2-3 sets
1 min at each station x 3 sets
– Row for cal
– Wall balls (20/14)
– Box jumps – step down (24/20”)
– Straight legged medball sit-ups (20/14)
– Ring rows
Rest 1 min
*Score is total reps per 5 min
*Don’t drop DBs!
A) Power clean 1.1 x 5; R15S/3m
(compare to 6/16 – go heavier)
+
500m row @ goal 2K pace (or 90%)
– R90S x 4 sets
*Keep same pace as last week
+
Extra Credit
Three sets of:
– Deficit Romanian Deadlifts x 6-8 reps @ 2011 (feet on 45# plate)
– Rest 30 seconds
– Grounded hip bridges w/DB x 20-25 reps @ 2011
– Rest as needed
Every 8 minutes, for 40 minutes (5 sets) OR
Every 10 minutes, for 40 minutes (4 sets) OR
Every 12 minutes for 36 minutes (3 sets):
– Run 800 Meters
– 20 Kettlebell Swings (53/35)
– 10 Pull-Ups