Monday 9/22
Fitness
A) E4M x 3 sets:
– 8/s split stance KB Romanian deadlifts
– 10 dips
– 10/side bent over DB rows
B) E5M x 3-5 sets:
– 400m run or 1000/800m bike
– 12 DB hang power snatch (8/8)
– 8 box step-ups
– 8-12 hanging knee raises
Performance
A) E4M x 3 sets:
– 3.3.3 power clean + push jerk clusters (touch and go)
*Rest 10 sec between each cluster of 3 reps
B) E5M x 3-5 sets:
– 400m run or 1000/800m bike
– 16 DB hang power snatch (8/8 @ 50/35)
– 8 box jump overs (24/20”)
– 12 toes to bar
Tuesday 9/23
Fitness
A) E4M x 4 sets:
– 6 deadlifts (building)
– 10-15 DB floor press w/ pause
– 10 standing straight arm banded lat pull-downs
B) E3M x 4-8 sets:
– 200m row
– 12 RKB swings
– 8-12 push-ups (elevated if needed)
Performance
A) E4M x 4 sets:
– 6 deadlifts @ 60 % 1RM or 2 RIR
*Heavier than 9/15
B) E3M x 4-8 sets:
– 250/200m row
– 15 RKB swings (53/35)
– 10-15 perfect push-ups
RX+ use 70/44
Wednesday 9/24
Fitness
A) E2.5M x 6 sets
Odd:
– 10/s SA DB strict press
– 16 banded good mornings
Even:
– 16 alternating KB gorilla rows
– 8/s banded palloff presses
B) EMOM x 10-20 sets:
– 4 double DB hang power snatch
– 3 DB front squats
– 2 burpees
Performance
A) E2.5M x 6 sets:
– 1 hang power snatch + 1 snatch
*Arms stay straight on snatch pull.
*Please don’t drop bars with less than 25lb plates from overhead
B) EMOM x 10-20 sets:
– 3 touch and go power snatch (95/65, 75/55)
– 3 overhead squats (sub front squats)
– 3 burpees over the barbell
RX+ use 115/75
Thursday 9/25
Fitness
E4M x 8-12 total sets (4-6 each):
Station 1
– 200m row
– 8 DB thrusters
– 8 stict pull-ups
– 24 single unders
Station 2
– 200m run
– 8 double DB hang power cleans
– 8 lemon squeezes
– 24 single unders
Performance
E4M x 8-12 total sets (4-6 each):
Station 1
– 250/200m row
– 10 DB thrusters (35/20s)
– 10 pull-ups
– 25 double unders
Station 2
– 200m run
– 10 hang power cleans (115/75, 95/65, 75/55)
– 10 lemon squeezes
– 25 double unders
Friday 9/26
Fitness
A) E4M x 4 sets:
– 8 BB front squats or 8-12 double KB front squats
– 10 DB incline presses
– 10 DB incline chest supported rows
Performance
A) E4M x 4 sets:
– 8 front squats @ 60-65% 1RM
*Heavier than 9/18
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap heavy sled drag or push
– 10/s bent over banded tricep kick-backs
– 10 L-seated leg lift-overs
– 20 alt. DB curls
OR
Conditioning Option
10 rounds for time:
– 10 cal row or bike
– 10 wallballs
– 10 abmat sit-ups
Saturday 9/27
Fitness
TBA
Performance
TBA
Sunday 9/28
8am EDCF Run Club
10-12pm Open Gym