After moving to Wylie, TX earlier in the year, we knew Coach Justin would be leaving us at some point. His passion for coaching kept him making the trek south every Thursday night to lead both our regular and masters classes. Justin is one of the most reliable, genuine, and selfless people that I know of. I would like to thank him for all the hard work he has put in at the gym both as an athlete and a coach and I am honored to call him a friend. Justin – You can always call EDCF your home gym and you’re always welcome whenever you would like to stop in!

Justin’s last day at EDCF will be next Thursday, September 29th. He will be coaching the 6:30 and 7:30pm classes as always.

Today marks the end of the back squat cycle and also a new capacity test that will be retested in 4-6 weeks. Look for a front squat cycle to begin next week along with a strict press cycle to start this Friday. We are also working on barbell cycling of power cleans and front squats. We are also right in the middle of a bench press build up.

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Monday 9/19

A) E2MOM x 16 min (8 sets) – back squat

– Sets 1-3 = 3 reps @ 65-75%

– Sets 4-5 = 2 reps @ 80-85%

– Set 6 = 1 rep @ 90%

– Set 7 = 1 rep @ 95%

– Set 8 = 1 rep @ 101+%

 

B) EDCF Capacity Test

For max reps and calories:

– 4 minutes row for calories

Rest 60 seconds

– 3 minutes of strict supinated pull-ups

Rest 60 seconds

– 2 minutes of back squat (BW/.75BW)

Rest 60 seconds

– 1 minute of burpees to target (about 6 inches)

 

*scale BW back squat by doing 75% or 50% bodyweight.

*you should have a grand total at the end.

 

Tuesday 9/20

A) quickly warm up to 80% power clean

+

Every 45 seconds x 6 min (8 sets)

– 2 TnG power cleans at 75-85% 1RM

*Go heavier than last week if able.

 

B) EMOM x 9 min (3 sets)

1: 4-8 T2B + 4 deadlifts @ 65%

2: 5-10 box jumps – step down (24/20”)

3: 10-15 wallballs

*scale reps to a lower number as needed to keep on pace.

R3M then…

3 rounds for time:

– 5 T2B + 5 deadlifts @ 65%

– 10 box jumps – step down (24/20”)

– 15 wallballs

*scale with lowest rep number used in EMOM for each movement.

 

Wednesday 9/21

Every 3 minutes, for 15 minutes (5 sets) of:

– Bench Press x 3-4 reps @ 20X1 (heavier than last week)

– 8-10 supinated ring rows @ 30X1

 

B) Every 6 minutes for 24 min (4 sets)

– 500/425m row @ 90%

– AMRAP strict HSPUs until 5 minute mark.

– R60S

 

C) 1 rounds for mobility:

– 30 PVC dislocates (10 standing, 10 in squat, 10 nose to floor)

– 60 sec door frame stretch

– 60 sec/side pec smash with lacrosse ball

 

Thursday 9/22

A) Build to a heavy but technically sound in 10 minutes:

– 1 power snatch + 1 hang (squat) snatch

+

EMOM x 6 min

– 4 TnG power snatches (75-155/35-105)

*pick a weight that you can manage for all 6 sets while staying TnG. Go a little heavier than last week if you completed all your sets of 5. Goal is to maintain efficiency while not losing form.

 

B) E3MOM x 12-15 min (4-5 sets) @ 90% pace:

– 200m run

– 15 Russian KB swings (70/53)

– 1-3 muscle ups OR 8-10 CTB pull-ups

 

C) 3 sets for efficiency:

– 10-12 stalder lifts

 

Friday 9/23

A) Every 2.5 minutes:

– strict overhead press

Set 1 – 5 reps @ 50%

Set 2 – 5 reps @ 60%

Set 3 – 5 reps @ 70%

Set 4 – 3 reps @ 85-90%

Set 5 – 3 reps @ 85-90%

Set 6 – 3 reps @ 85-90%

Set 7 – 10 reps @ 65-70%

*Try and maintain same weight for sets 4-6.

 

B) 15-12-9 reps for time:

– burpees over the barbell

– front squat (115/75, 95/65, 75/45)

– push press

 

C) 3 sets for efficiency:

– 6-8 supinated bent over BB row

– 8-10 BB abdominal roll-outs (keep hips extended)

 

Saturday 9/24

8am Masters

9am CrossFit

10am Barbell – Snatch focus

 

Sunday 9/25

8am Endurance