Monday 9/8
Fitness
A) E2.5M x 6 sets
Odd:
– 8-12 strict BB press
– 10/s SA half kneeling banded high row
Even:
– 8/s box step downs
*Only use a height/weight that doesn’t require pushing off floor
B) E2M x 8-12 sets
Odd: 12/9 cal row + 6 DB hang power clean + push press
Even: 12/9 cal row + 12 air squats
Performance
A) E2.5M x 6 sets
– 1 power clean + 1 split jerk
*Build to a heavy but technically sound set
B) E2M x 8-12 sets
Odd: 15/12 cal row + 5 TnG power clean + push jerk (115/75)
Even: 15/12 cal row + 15 air squats
Tuesday 9/9
Fitness
E3M x 3-4 sets
Station 1:
– 200m row
– 16 RKB swings
Station 2:
– 200m run
– 8-12 push-ups
Station 3:
– 250/200m row
– 12 walking lunges (plate hold at chest if able)
Station 4:
– 200m run
– 8 hanging knee raises
*Goal is 90 sec of work with 90 sec of rest
Performance
E3M x 3-4 sets
Station 1:
– 250/200m row
– 20 RKB swings (53/35)
Station 2:
– 200m run
– 16/12 push-ups
Station 3:
– 250/200m row
– 12 plate overhead walking lunges (45/35)
Station 4:
– 200m run
– 8 toes to bar (RX+ 2-4 bMUs)
*Goal is 90 sec of work with 90 sec of rest
Wednesday 9/10
Fitness & Performance
A) E4M x 4 sets
– 8/side split squats
– 12-16 banded tricep push-down
– 8 ring face curls
*Split squats can be performed regular or rear foot elevated.
Fitness
B) E90S x 10-15 sets:
– 18 single unders
– 6 alt DB hang power snatch
– 3 strict pull-ups
– 6 box step-ups (knee height)
Performance
B) E90S x 10-15 sets:
– 18 double unders
– 6 alt DB hang power snatch (50/35)
– 6 kipping or 4 strict pull-ups
– 3 box jump overs (24/20”)
Thursday 9/11
Fitness & Performance
A) E4M x 4 sets:
– 6-8 BB bench press @60-65% 1RM
OR
– 16-20 top down DB bench press
Then…
– 10 tall kneeling banded lat pulldown
– 8/s SA shoulder external rotations (DB or iron plates)
Fitness
B) E3M x 4-8 sets:
– 250/200m row
– 12 wallballs (20/14)
– 8 lemon squeezes
Performance
B) E3M x 4-8 sets:
– 250/200m row
– 12 wallballs (20/14)
– 8 lemon squeezes
Friday 9/12
Fitness
A) E2.5M x 6 sets
Odd sets:
– 10/s half kneeling DB presses
– 10 KB goblet squats w/ pause
Even Sets:
– 10 bent over BB rows
– 5/s banded pallof press @ 5050 tempo (green or red)
Performance
A) E2.5M x 6 sets
Sets 1&2: 2 x 3 stop clean (low hang, hang, high hang)
Sets 3&4: 2 x 2 stop clean (low hang, hang)
Sets 5&6: 2 x 1 stop clean (low hang
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8/s front foot elevated split squats
– 12-16 banded tricep push-downs
– 8-12 supine medball hamstring curls
– 8-12 bent over reverse flys w/ pause
OR
Conditioning Option
E5M x 3-5 sets:
– 500/400m row
– 500/400m ski
– 1000/800m bike
– 400m run
*Pick any two and complete both during each interval
Saturday 9/13
Fitness
TBA
Performance
TBA
Sunday 9/14
8am EDCF Run Club
10-12pm Open Gym