Monday 6/16
Fitness
A) E3M x 5 sets:
– 5 deadlifts @ 3 RIR or 60-65%
– 16 alt tall kneeling DB piston press
– 8 two up one down ring rows
B) E3M x 4-8 sets:
– 200m row
– 8 medball hold reverse lunges (sub regular reverse lunges)
– 12 SA DB hang power clean
– 2 burpees
Performance
A) E3M x 5 sets:
– 5 deadlifts @ 3 RIR or 60-65%
We will be building on reps of 5 over the next couple weeks.
B) E3M x 4-8 sets:
– 250/200m row
– 8 reverse lunge wallballs (20/14)
– 12 SA DB hang power clean (50/35)
– 4 burpees over the rower
Tuesday 6/17
Fitness & Performance
A) E3M x 5 sets:
– 1 bench press @ 31X1 tempo + 4 regular bench press
– 3 negative or 5 weighted strict pull-ups
– 5 prone YWYs (2.5s, 5s or unweighted – thumbs up)
*Bench press heavier than last week (70-75+%)
Fitness
B) E5M x 3-5 sets:
– 400m run
– 4 DB up/down devil cleans
– 8 lemon squeezes
– 24 single unders
Performance
B) E5M x 3-5 sets:
– 400m run
– 5 DB devil cleans (35/20s)
– 10 lemon squeezes
– 25 double unders
Wednesday 6/18
Fitness
E5M x 6-8 sets (3-4 each)
Station 1:
– 200 run or 400m bike
– 16 push-ups
– 200 run or 500/400m bike
– 8 strict pull-ups
Station 2:
– 250/200m row
– 16 SA DB hang power snatch (8/side)
– 250/200m row
– 8 box step-ups
Performance
E5M x 6-8 sets (3-4 each)
Station 1:
– 200 run or 500/400m bike
– 20/16 push-ups
– 200 run or 500/400m bike
– 10 pull-ups
Station 2:
– 250/200m row
– 20 SA DB hang power snatch (10/side @ 50/35)
– 250/200m row
– 10 sandbag box step-ups
Thursday 6/19
Fitness
A) E3M x 5 sets:
– 5 back squats
– 8 lateral DB raises
– 8/side SA KB suitcase high steps
B) EMOM x 10-20 sets:
– 3 double KB/DB front squats
– 4 hanging knee raise
– 5 dips
Performance
A) E3M x 5 sets:
– 5 back squats @ 2-3 RIR or 75%
*Heavier than last week’s tempoed reps
B) EMOM x 10-20 sets:
– 3 front squats (from floor @ 135/95, 115/75, 95/65)
– 4 toes to bar
– 5 rings dips
Friday 6/20
Fitness
A) E2.5M x 6 sets
Odd: 8-12 BB strict overhead press + 5 DB batwing rows w/ 5 sec pause
Even: 8/side SL KB Romanian deadlift (1 KB in opposite hand, 1 foot on floor)
*Use rack for assist with balance with RDL if needed
Performance
A) E2.5M x 6 sets
Sets 1-3: 1 pause split jerk + 1 split jerk
Sets 4-6: 1 split jerk
*Pauses happen on dip and catch
Fitness & Performance
B) Strength Option
3-4 sets for quality
– 1 length hand over hand sled pull
– 10 kneeling banded crunches
– 10/side SA DB bench press
– 10/side SA DB bent over row
OR
Conditioning Option
20 min AMRAP:
– 250/200m row/ski or 500/400m bike or 200m run
– 8 DB box step-overs (50/35, 35/20, 25/15 – sub no weight)
– 10 DB push press (5/5)
– 12 abmat sit-ups
Saturday 6/21
Fitness
TBA
Performance
TBA
Sunday 6/22
9am EDCF Run Club
10-12pm Open Gym