Monday 10/20
Fitness
A) E3M x 6 sets
– 3 deadlifts (building)
After odd: 10-15 DB floor press w/ pause
After even: 10 standing straight arm banded lat pull-downs
B) E5MOM x 3-5 sets:
– 400m run
– 12 KB/DB deadlifts
– 12 dips
– 12 hanging knee raises
Performance
A) E4M x 6 sets:
– 3 deadlifts @ 80-85+ % 1RM or 1-2 RIR
*Heavier than 10/10
B) E5MOM x 3-5 sets:
– 400m run
– 12 deadlifts (225/155, 185/125, 155/105, 135/95)
– 12 ring dips
– 12 toes to bar
*deadlifts shouldn’t be heavier than 75% of part A
Tuesday 10/21
Fitness
A) E2.5M x 6 sets:
– 5-5-5-3-3-3 push press (building)
After odd sets – 16-20 double KB gorilla rows
After even sets – 10 supine medball hamstring curls
B) E2M x 8-12 sets
Odd: 12/9 cal row + 6-9 DB hang power clean + push press
Even: 12/9 cal row + 12-15 air squats
Performance
A) E2.5M x 6 sets:
– 5-5-5-3-3-3 push press
*Build to a heavy but crisp set of 3
B) E2M x 8-12 sets
Odd: 15/12 cal row + 6 hang power clean + push jerk (135/95, 115/75, 95/65)
Even: 15/12 cal row + 15 air squats
Wednesday 10/22
Fitness
E6M x 6-8 sets
Odd sets:
– 200m row
– 12 strict pull-ups
– 200m run
– 16 wallballs
– 30 single unders
Even sets:
– 200m run
– 16 SA DB hang power snatch (8/8)
– 200m row
– 8 up/down + box step-ups
– 30 double unders
Performance
E6M x 6-8 sets
Odd sets:
– 250/200m row
– 12 pull-ups
– 200m run
– 20 wallballs (20/14)
– 40 double unders
Even sets:
– 200m run
– 16 SA DB hang power snatch (8/8 @ 50/35)
– 250/200m row
– 8 burpee + box step ups (20/16”)
– 40 double unders
Thursday 10/23
Fitness
A) E3M x 6 sets:
– 4 BB front squats or 8 double KB front squats
After odd…
– 10 DB incline presses
After even…
– 10 DB incline chest supported rows
B) EMOM x 10-20 sets:
– 3 DB hang squat cleans (35/20s)
– 4-6 push-ups
– 4 box step-ups
Performance
A) E3M x 6 sets:
– 4 front squats @ 80-85% 1RM (1-2 RIR)
*Heavier than 5s on 10/15
B) EMOM x 10-20 sets:
– 3 DB hang squat cleans (35/20s)
– 6/4 push-ups
– 3 box jump overs (24/20”)
Friday 10/24
Fitness & Performance
A) E3M x 8 sets:
– 3 BB bench press @ 80-85+% 1RM (1-2 RIR)
OR
– 10/side SA DB bench press
Then…
– 3 weighted or 2-3 negative pull-ups
– 8 banded face pulls
B) Strength Option
3-4 sets for quality:
– 1 lap lateral sled drag
– 12-16 banded tricep extensions
– 8 ab-wheel roll-outs
– 16-20 alt KB gorilla row
OR
Conditioning Option
5 rounds for time:
– 250/200m row / 500/400m bike / 400m run
– 12 SA DB push press (35/20s)
– 12 MB reverse lunges (20/14)
– 12 lemon squeezes or abmat sit-ups
R60S
Saturday 10/25
Fitness
TBA
Performance
TBA
Sunday 10/26
8am EDCF Run Club
10-12pm Open Gym