A) E2MOM x 10 min (5 sets)
– 5 x back squat @ 32X1
*Last time doing this. Go 5-10 lbs heavier than 10/28 if able.
B) 3 sets for efficiency:
– 30-45 sec overhead earthquake bar hold
– 1 lap suitcase carry w/ 3 suitcase deadlifts/ tape line
– 6-8 L-sit supinated pull-ups
– 15-20 bent over reverse flys (2.5-5lbs/hand)
– 12-15 standing pallof presses/ side (green band)
A) 4 sets:
– 6 good mornings @ 3011
– R30S
– 8-10 BB bent over rows/ side @ 2011
– R30S
– 8 TGUP sit-ups/side (heavy)
– R90S
B) EMOM x 12-20 min (6-10 sets):
E: Row 12/9 cal
O: 2-3 wall walk from push-up
*Row 15/12 cal if able
*Wall walks should be to a nose and toes position
A) E2MOM x 12 min (6 sets):
– 3 position snatch
(high hang, hang, 2” below knee)
*Pause 1 sec in each position before initiating snatch.
*Keep weight light to moderately heavy and work on positioning.
B) 3 rounds for time:
– 10 thrusters (95/65)
– 10 toes to bar
R3M exactly then,
3 rounds for time:
– 10 overhead squats (same weight if able)
– 10 burpees over barbell
*Take end time then subtract 3 minutes to get total working time.
A) 8 minutes to build to a heavy:
– power clean + push jerk + split jerk
*Acquire heavy rep in 6 working sets. Do not fatigue yourself.
*Goal is to get to what you hit last week.
B) EMOM x 5-6 minutes (5-6 sets)
– 5 TnG ground to overhead
*Use weight from last week. All sets should be UB.
C) Against a 10 minute running clock:
– 1000/800m row
In the remaining time:
*All movements should be scaled to where they are UB.
We looked back at all of our past Athlete Of The Month posts and we couldn’t believe that Lisette hadn’t been nominated yet. She is one of the keystones of our community and has been for the past three years. She gives us 110% day in and day out and is consistent week after week and year after year. If you’re new to the gym and she’s in your class, chances are she will be the first to welcome you with open arms. Always the endurance athlete, she has been really working on building strength and rounding out her athletic tool bag. We are thankful for the support she’s shown EDCF and we are definitely excited to see where the future lies for Lisette.
Check out what Lisette had to say about her experience at EDCF…
1. When did you join EDCF? How did you find the gym? What was your first impression or how did that first workout go?
I joined EDCF three years ago when Trevor (my husband and I’s best friend since high school) became a new coach at the gym! He encouraged us to join, and having ran several half marathons together, we said “Why not?!”. Olympic lifting was definitely not on my radar, so I was a bit intimidated. However, with a solid Elements crew and experienced members willing to help the newbies, I made a smooth transition into the regular classes.
With the amount of squatting we do every little tip counts, especially as you get heavy. Check out the Barbell Shrugged crew’s series called Fix Your Squat:
Part 1 – Ankle Mobility
Part 2 – Hip Mobility
Part 3 – The Butt Wink
Part 4 – Core Stability and Using A Belt
Monday 11/7
A) EMOM x 5 min (5 sets):
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
R60S, then…
E2MOM x 6 min (3 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Not necessarily a testing day but if you feel if then go for it on set 8.
B) EMOM x 12-21 min (4-7 sets):
1: 8-1010 deadlifts (225/155)
2: 6-8 burpees over the barbell
3: 8-10 pull-ups
*DLs should be UB and sharp.
*Go as long as you can.
Tuesday 11/8
A) 8 minutes to build to a heavy:
– power clean + push jerk + split jerk
*Acquire heavy rep in 6 working sets. Do not fatigue yourself.
*Goal is to get to what you hit last week.
B) EMOM x 5-6 minutes (5-6 sets)
– 5 TnG ground to overhead
*Use weight from last week. All sets should be UB.
C) Against a 10 minute running clock:
– 1000/800m row
In the remaining time:
*All movements should be scaled to where they are UB.
Wednesday 11/9
A) E2MOM x 12 min (6 sets):
– 3 position snatch
(high hang, hang, 2” below knee)
*Pause 1 sec in each position before initiating snatch.
*Keep weight light to moderately heavy and work on positioning.
B) 3 rounds for time:
– 10 thrusters (95/65)
– 10 toes to bar
R3M exactly then,
3 rounds for time:
– 10 overhead squats (same weight if able)
– 10 burpees over barbell
*Take end time then subtract 3 minutes to get total working time.
Thursday 11/10
A) 4 sets:
– 6 good mornings @ 3011
– R30S
– 8-10 BB bent over rows/ side @ 2011
– R30S
– 8 TGUP sit-ups/side (heavy)
– R90S
B) EMOM x 12-20 min (6-10 sets):
E: Row 12/9 cal
O: 2-3 wall walk from push-up
*Row 15/12 cal if able
*Wall walks should be to a nose and toes position
Friday 11/11
A) E2MOM x 10 min (5 sets)
– 5x back squat @ 32X1
*Last time doing this. Go 5-10 lbs heavier than 10/28 if able.
B) 3 sets for efficiency:
– 30-45 sec overhead earthquake bar hold
– 1 lap suitcase carry w/ 3 suitcase deadlifts/ tape line
– 6-8 L-sit supinated pull-ups
– 15-20 bent over reverse flys (2.5-5lbs/hand)
– 12-15 standing pallof presses/ side (green band)
Saturday 11/12
8am Masters
9am CrossFit
10am Barbell – Clean & Jerk
Sunday 11/13
8am Endurance
A) EMOM x 5 min (5 sets):
– front squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
R60S, then…
E2MOM x 6 min (3 sets):
– front squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Not necessarily a testing day but if you feel if then go for it on set 8.
B) EMOM x 12-21 min (4-7 sets):
1: 8-10 deadlifts (225/155)
2: 6-8 burpees over the barbell
3: 8-10 pull-ups
*DLs should be UB and sharp.
*Go as long as you can.
Check out the rest of this week’s programming HERE.
E3MOM x 15 min
– 6 push press
*Sets 3-5 heavier than 10/21.
B) For time:
– Row 1000/800m
– 30 shoulder to overhead (115/75)
– Run 800m