Monday 7/14
A) E3M x 6 sets:
– 4 deadlifts @ 2-3 RIR or 65-70%
After odd sets:
– 10/s SA DB strict overhead press
After even sets:
– 10 L-seated band rows (green)
B) E3M x 4-8 sets:
– 200m row
– 12 RKB swings
– 8 DB push press
– 4 lemon squeezes
Performance
A) E3M x 6 sets:
– 4 deadlifts @ 2 RIR or 80%
*Heavier than 7/3
B) E3M x 4-8 sets:
– 250/200m row
– 15 RKB swings (53/35)
– 10 DB push press (35/20s)
– 5 lemon squeezes
Tuesday 7/15
Fitness & Performance
A) E3M x 5 sets:
– 2-3 bench press
– 3 negative or 5 weighted strict pull-ups
– 8 banded face pulls w/ pause
*Bench press heavier than last week (80-85+%)
Fitness
B) E5M x 3-5 sets:
– 400m run or 1000/800m bike
– 6 dips
– 9-12 strict pull-ups
– 6 dips
– 3 burpees
Performance
B) E5M x 3-5 sets:
– 400m run or 1000/800m bike
– 6 ring dips
– 12 pull-ups
– 6 ring dips
– 6 burpees to target
*RX+ complete with CTB pull-ups
Wednesday 7/16
Fitness
E8M x 4-6 sets (2-3 each)
Station 1:
– 400m row
– 5 DB hang power cleans + 5 DB front squats + 5 DB push press
– 200m run (sub 500m bike)
– 32 single unders
Station 2:
– 400m run (sub 1000/800m bike)
– 5 hanging knee raises + 10 box step-ups + 5 hanging knee raises + 10 lemon squeezes
– 200m row
– 32 single unders
Performance
E8M x 4-6 sets (2-3 each)
Station 1:
– 500/400m row
– 5 hang power cleans + 5 front squats + 5 shoulder to overhead (115/75, 95/65, 75/55)
– 200m run (sub 500m bike)
– 40 double unders
Station 2:
– 400m run (sub 1000m bike)
– 5 toes to bar + 10 box step-ups + 5 toes to bar + 10 lemon squeezes
– 250/200m row
– 40 double unders
Thursday 7/17
Fitness
A) E3M x 6 sets:
– 4 back or box squats
– 8 lateral DB raises
– 8/side SA KB suitcase high steps
– 2 up/down DB devil press
– 4-6 wallballs
– 4 ring or inverted BB rows
Performance
A) E3M x 6 sets:
– 4 back squats @ 2 RIR or 80%
B) E60S x 10-20 sets:
– 2 DB devil press (35/20s)
– 6 wallballs (20/14)
– 4 ring or inverted BB rows
Friday 7/18
Fitness & Performance
A) E2M x 8 sets
Odd
– 10-15 DB incline press
– 10 chest supported DB rows
Even
– 10 double KB RDLs
*Move weight in a controlled fashion on the eccentric
B) Strength Option
3-4 sets for quality:
– 10-15/side SA banded tricep push-downs (red)
– 20 DB walking lunges
– 10 2 up 1 down ring rows
– 10 L-seated up and overs
OR
Conditioning Option
20 min AMRAP:
– 250/200m row, 200m run or 500/400m bike
– 6 pull-ups
– 12 push-ups
– 18 air squats
RX+ perform with reps of 10-20-30
Scale with elevated push-ups if needed
Saturday 7/19
Fitness
TBA
Performance
TBA
Sunday 7/20
8am EDCF Run Club
10-12pm Open Gym