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

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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:

• 30 double unders
• 20 Russian KB swings (53/35)
• 10 shoulder to overhead (135/95)

*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

Happy Halloween! Try not to go crazy on that candy and don’t be a ghost at the gym this week. (see what I did there?)

When people come to me asking about what they can be doing outside the gym to improve their workouts or just get the most out of our programming, the first thing I usually ask them is how much sleep they typically get. Are you getting enough sleep? If not check out these 9 tips on how to get more rest!

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Monday 10/31

A) E3MOM x 12 min (4 sets)

– 3-4 front squats

*5-10 lbs heavier than 10/25 (80-85%)

 

B) EDCF Capacity Test (the re-test)

For max reps and calories:

– 4 minutes row for calories

Rest 60 seconds

– 3 minutes of strict supinated pull-ups

Rest 60 seconds

– 2 minutes of back squat (BW/.75BW)

Rest 60 seconds

– 1 minute of burpees to target (about 6 inches)

 

Tuesday 11/1

A) 8 minutes to build to a heavy power clean + split jerk

*Acquire heavy rep in 6 working sets. Do not fatigue yourself.

 

B) E3MOM x 9 minutes (3 sets)

– 6-8 TnG ground to overhead

*Use a power clean + push jerk and work on barbell cycling.

*Use a weight heavier than last week but stay UB

 

C) 4 rounds for time:

– 10 deadlifts (225/155, 185/125, 155/105, 135/95)

– 12 toes to bar

 

Wednesday 11/2

A) Every 3 minutes, for 12 minutes (4 sets):

– 20 Dumbbell Walking Lunges (heavy)

– 20/15 Ring Dips

 

B) E3MOM x 12-18 min (4-6 sets):

– 15 RKB swings (70/53)

– 20 wallballs (20/14)

– 30 double unders

 

Thursday 11/3

A) 4 sets:

– 6 Romanian deadlifts @ 3011

– R30S

– 8-10 DB bent over rows/ side @ 2011

– R30S

– L-sit x 30-45 sec accumulated

– R90S

 

B) 3-4 sets for efficiency:

– box push x 1 length

– hand over hand sled pull x 1 length

– 20 seated hamstring curls with band

– 20 hollow rocks

 

Friday 11/4

A) E3MOM x 15 min

– 6 push press

*Sets 3-5 heavier than 10/20.

 

B) For time:

– Row 1000/800m

– 30 shoulder to overhead (115/75)

– Run 800m

 

Saturday 11/5

8am Masters

9am CrossFit

10am Barbell – Snatch

 

Sunday 11/6

8am Endurance