A) E2MOM x 8 sets
– 1 power clean + 1 hang squat clean
*Start at 65% and build to a heavy set.
B) Every 8 min x 3 sets:
– 20/15 cal row
– 15 burpee box jump overs
– 400m run
Author: Ryan Savard
Programming Overview: July 17 – 23 (N&WP Week 11)
Week 11 of our Nutrition & Wellness Program:
This week you will adjust your macros again based on how the last 2 weeks went. Did you notice any changes, positive or negative, in your body, how you feel or your performance? The first thing to adjust is your fat intake:
Trying to lose weight: decrease fat macros, increase carbs (total over-all macro number will not change)
Example: You were eating 100g protein, 100g carbs, 100g fat (300g total). Let’s adjust to 100g protein, 120g, carb, 80g fat for the next 2 weeks (still 300g total).
Trying to gain weight: add in more fat and carbs (may need to increase total over-all macro numbers)
Example: You were eating 100g protein, 100g carbs, 100g fat (300g total). Let’s adjust to 100g protein, 120g carb, 120g fat for the next 2 weeks (340g total). “Hard gainers” will need to increase all macros at first. We would suggest going up 20-30g on each macro nutrient to start.
If you are unsure what to do with your numbers, please reach out to your small group coach (or any coach) for advice. We can problem solve via email or set up a meeting.
Want to get really serious with your macro numbers? There are a number of companies out there that will design macronutrient templates for all different types of clients (athletes and non-athletes alike). These templates are usually adjustable to guide you towards certain goals (gain lean muscle mass, decrease body fat, general weight loss). The most well-known and widely used company is Renaissance Periodization. Adaptive Nutrition is a local company in Dallas that does the same thing. Many meal prep companies offer a service similar to this as well, Snap Kitchen does for instance.
Are you foam rolling 5 days a week?
Where do you stand with the goal you set for yourself at the gym?
Monday 7/17
A) EMOM x 5 sets:
– 1 x front squat @ 60-80%
+
E2MOM x 4-5 sets:
– 1 x front squat @ 85, 90, 95, 95+, 95+%
*Build to a heavy rep.
B) Every 2 minutes x 3 sets
– 7 back squats @ 70-75%
*Try 5% heavier than last week.
C) EMOM x 8 minutes:
– 8 alternating heavy DB snatches (75/50, 50/35, 35/25)
– max effort double unders in remaining time
*Score is total number of DUs
Tuesday 7/18
A) E2MOM x 8 sets
– 1 power clean + 1 hang squat clean
*Start at 65% and build to a heavy set.
B) Every 8 min x 3 sets:
– 20/15 cal row
– 15 burpee box jump overs
– 400m run
Wednesday 7/19
A) E2MOM x 3 sets:
– 3 high hang snatch 55-65%
+
E2MOM x 3 sets:
– 1 high hang snatch + 1 hang snatch 70-80%
+
E2MOM x 3 sets:
– 1 snatch pull + 1 snatch 85-90+%
*Try and build heavier than last week.
B) E2MOM x 5 sets:
– 4 push press
*Start at last week’s heaviest set of 5.
C) 3 sets for quality:
– 6-10 L-sit tuck to extensions (2-3 sec in tuck and extension positions)
– 6 TGUP sit-ups / side (heavy)
– 10 kneeling pallof presses / side
Thursday 7/20
A) Gymnastic warm-up
EMOM x 4 sets
Station 1 –
- Level III: 30-50ft handstand walk
- Level II: 2 HS box walks (1 each direction)
- Level I: 2-3 wall walks (stay hollow)
Station 2 –
- Level III: 3-6 muscle-ups
- Level I&II: 6 kips on high rings + 3 banded MU turnovers
Station 3 –
- All levels: 45 sec double unders or DU practice
B) Every 7 minutes x 4 sets at 95-100% pace:
– 20/15 cal row
– 1 floor length suicide sprint
– 1 length sled pull (tough sprint)
Friday 7/21
- A) E3MOM x 5 sets:
– 6-8 seated BB press @ 2111
– 8-10/side bent over DB row
– 20 banded pull-aparts
- B) 3 sets for quality:
– 30-45 sec/side single arm FLR on low rings
– 10/side DB front foot elevated lunges @ 20X1
– Max effort pronated chin over bar hold (accumulate 20 seconds)
– 1 length hand over hand sled pull (fast and tough)
Saturday 7/22
8am Masters
9am CrossFit
10am Barbell
11am FREE Intro to CrossFit
Sunday 7/23
8am Endurance
A) EMOM x 5 sets:
– 1 x front squat @ 60-80%
+
E2MOM x 4-5 sets:
– 1 x front squat @ 85, 90, 95, 95+, 95+%
*Build to a heavy rep.
B) Every 2 minutes x 3 sets
– 7 back squats @ 70-75%
*Try 5% heavier than last week.
C) EMOM x 8 minutes:
– 8 alternating heavy DB snatches (75/50, 50/35, 35/25)
– max effort double unders in remaining time
*Score is total number of DUs
A) EMOM x 10 min
1: 4 burpee + box jump overs + 4-8 toes to bar
2: 10-15 RKB swings (heavy)
B) EMOM x 10 min
1: 200m run w/ sandbag (60/30)
2: rest
C) EMOM x 10 min
1: 12/9 cal row
2: 10-15 wallballs (20/14)
*Rest about 3 minutes in between.
A) E3MOM x 5 sets:
– 5-4-3-2-2 bench press @ 20X1
– 10-12 BB curls @ 20X1
– 10-12 medball supine hamstring curls @ 20X1
*BP should be heavier than last week.
B) 3 sets for quality:
– 1 lap/side suitcase carry (w/ farmers carry handle)
– 20 tricep pull-downs (w/ green band)
– 10/side KB front rack reverse lunges (AHAP)
– 10/side bent over DB rows (AHAP)
A) Every 10 minutes at 80-90% pace x 3-4 sets:
– 500/400m row
– 20 wallballs
– 20 alternating DB snatch (50/35)
– 20 box jumps – step down
– 50 double unders
R4-5M
*Switch order every set.
*Keep times consistent.
B) For quality:
– 50 banded pull-aparts
– 30 reverse snow angels w/ 2.5lb plates
A) E2MOM x 3 sets:
– 3 x high hang snatch @ 50-60%
+
E2MOM x 3 sets:
– 2 x hang snatch @ 65-75%
+
E2MOM x 3 sets:
– 1 x snatch @ 80-90%
*If mobility is an issue, limit movement to a power snatch.
B) E2MOM x 5 sets:
– 5 push press
*Start moderately heavy (60%) and build to a tough set.
C) 3 sets for quality:
– 6-10 strict pull-ups (add weight if needed)
– 6-10 strict handstand push-ups (scale 2/ 6 negatives)
– 10 hollow rocks + 10 V-ups + 10 hollow rocks
A) E2MOM x 8 sets:
– 1 power clean + jerk
*Jerk can be either push or split.
*Build to a heavy rep.
B) E5MOM x 4 sets @ 80-90%:
– 400m run
– 40 double unders
– 10 hang power cleans (135/95)