A) E3MOM x 12 min (4 sets)
– TnG power clean cluster 3.3.3
*R10S between clusters. Building each set.
B) E3MOM x 12-15 min (4-5 sets):
– 20/15 cal row
– 16 alternating DB snatch (50/35)
– 12 goblet hold walking lunges
Month: May 2017
A) Every 2.5 min x 6 sets: back squat
Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
Set 6 – One set of: max unbroken reps @ 90%
***only allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over!
B) Every 2.5 minutes x 5-8 sets:
– 8 burpees over the bar
– 8 toes to bar
– 8 thrusters (95/65)
Programming Overview: May 8-14
Thank you East Dallas! Say hello to the new Advocate Best Of 2017: Best Place To Work Out. We couldn’t have won without the support of our amazing members and community. Be proud! We are!
Thanks to everyone who came out yesterday for the first meeting of the 12 week EDCF Nutrition & Wellness Program. In case you missed it, I will post more information about the program in a separate blog post.
Monday 5/8
Snatch Cycle Day 3
A) Snatch tech work
B) E2MOM x 3 sets:
– 3 x high hang snatch
E2MOM x 3 sets:
– 2 x hang snatch
E2MOM x 3 sets:
– 1 x snatch
*Build from 60-90%. Pause 1-2 sec in receiving position of each lift.
*Goal here is perfect movement before load.
*If mobility is an issue stick to the power snatch.
B) 3 rounds, 4 minute running clock:
– 400m run
– 10 burpee pull-ups
– max effort ground to overhead in remaining time
R2M
*G2O: 155/105, 135/95, 115/75, 95/65
*Rx+ perform 7/5 bar muscle ups
Tuesday 5/9
A) Every 2.5 min x 6 sets: back squat
Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
Set 6 – One set of: max unbroken reps @ 90%
***only allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over!
B) Every 2.5 minutes x 5-8 sets:
– 8 burpees over the bar
– 8 toes to bar
– 8 thrusters (95/65)
Wednesday 5/10
A) E3MOM x 12 min (4 sets)
– TnG power clean cluster 3.3.3
*R10S between clusters. Building each set.
B) E3MOM x 12-15 min (4-5 sets):
– 20/15 cal row
– 16 alternating DB snatch (50/35)
– 12 goblet hold walking lunges
Thursday 5/11
A) AMRAP in 8 min @ 80-90%
– 250/200m row
– 5 strict HSPU or 10 L-seated DB press
– 15 RKB swings (53/35)
Rest 6 minutes, and then…
+
AMRAP in 8 min @ 80-90%
– 200m run
– 40 double unders
– 15/12 hand release push-ups
Rest 6 minutes, and then…
+
AMRAP in 8 min @ 80-90%
– 20 box jumps – step down (24″/20″)
– 15 DB anchored sit-ups
– 10/7 ring dips
B) Mobility U-Pick:
– shoulders
– t-spine
– hips
– ankles
*pick one and do 2-3 mobility drills with the help of your coach.
Friday 5/12
A) E3MOM x 15 min:
– 5 x push press (build to a heavy set)
– 6-12 strict supinated pull-ups
B) Three sets of:
– good mornings x 6 reps @ 3011
R10-15S
– alternating reverse lunges x 12 reps
Rest as needed
*Goal is to use the same weight for both. Barbell on back. Be safe.
C) Three sets of:
– seated hand over hand sled pull
– 1 lap/arm suitcase carry
– 1 min low ring or floor front leaning rest (FLR)
Rest as needed
Saturday 5/13
8am Masters
9am CrossFit
10am Barbell/Open Gym
Sunday 5/14
8am Endurance
Snatch Cycle Day 3
A) Snatch tech work
B) E2MOM x 3 sets:
– 3 x high hang snatch
E2MOM x 3 sets:
– 2 x hang snatch
E2MOM x 3 sets:
– 1 x snatch
*Build from 60-90%. Pause 1-2 sec in receiving position of each lift.
*Goal here is perfect movement before load.
*If mobility is an issue stick to the power snatch.
C) 3 rounds, 4 minute running clock:
– 400m run
– 10 burpee pull-ups
– max effort ground to overhead in remaining time
R2M
*G2O: 155/105, 135/95, 115/75, 95/65
*Rx+ perform 7/5 bar muscle ups
A) E3MOM x 15 min (5 sets) – Deadlift @ 20X1
Set 1: 10 @ 60%
Set 2: 8 @ 70%
Set 3: 6 @ 75%
Set 4: 4-6 @ 80%
Set 5: 3-4 @ 85%
*Can be performed as TnG or with a reset of the neutral spine position at the bottom of each rep. If all reps were performed on 4/21 then increase load.
B) 3 sets for efficiency:
– 1 lap per hand KB waiter walk
– 10-15 banded hamstring curls @ 2111
– 8-10 bent over DB rows @ 2111
Rest as needed
C) 3 sets all out:
– 1 length sled pull + 1 length box push (heavy and fast)
Rest as needed
A) Against a 2-minute running clock, perform the following…
– 20 RKB swings (heavy but UB)
– 40 double unders
– max calorie row (in the remaining time)
Rest 3 minutes and repeat for a total of five sets.
*Note number of calories achieved in each of the 5 sets.
B) 3 sets for efficiency:
– 20 elevated banded psoas march
– 20 reverse snow angels
– 8 TGUP sit-ups / side
A) E3MOM x 6 sets – bench press @ 20X1
Set 1: 8 @ 65%
Set 2: 6 @ 75%
Set 3: 2-3 @ 85%
Set 4: 1-2 @ 90%
Set 5: 1 @ 90+%
Set 6: 1 @ 90+% optional
*After every set perform 1-2 weighted supinated pull-ups. Build to a single heavy rep on both bench press and pull-up. Test if you are feeling it.
B) E3MOM x 12-18 min:
– 250/200m row
– 15 DB anchored sit-ups
– 15/12 perfect push-ups
A) Every 2.5 min x 6 sets: back squat
Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
Set 6 – One set of: max unbroken reps @ 87%
***only allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over!
B) 3 rounds for time:
– 400m run
– 16 DB/KB walking lunges w/ front rack hold (50/35ish/hand)
– 10 CTB pull-ups