Summer Seminar Series Pt. III: Mobility

Dr. Matt Yocom and RJ Teague of Airrosti will be joining us again this Saturday, July 11th, from 10-11AM hosting a hip mobility class.  You’ll learn how to increase flexibility, blood flow and circulation, while reducing injuries or pain. Not to mention, keep you doing what you love doing!

Join Dr. Yocom and RJ while they explain ways to avoid injuries with this interactive injury prevention discussion! If interested, please sign-up via the link below! This is a FREE seminar to all EDCF members.

Click >HERE< to sign up for a spot!

*Please use the link above to register and sign informed consent prior to class.

If you are not familiar; Airrosti, is a conservative, non-invasive approach for pain/injuries. Typical injury resolutions are experienced on average, within 3 visits!

**There will be a regular 9-10am workout. The 10-11 Level 2 class is cancelled for this Saturday.

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WE HAVE ANOTHER ANNOUNCEMENT FOR THIS SATURDAY!…

We are hosting the Body Fat Test Truck this Saturday, July 11th, from 8-11AM. Hydrostatic body fat testing is one of the best and most affordable ways to measure lean and fat mass composition. You will also find out:

• Your body fat and lean muscle mass percentages
• Your long-term health prognosis
• What your body fat percentages should be for optimal health
• How to improve fitness/training programming to promote maximum lean mass gain through accurate measurement
• An accurate reading on your metabolism. (Basal Metabolic Rate)
• If your nutritional and exercise program is supporting fat and not lean mass (muscle loss)

Sign up for a time slot >HERE<.

Note: There is only a 9am class on Friday, July 3rd. Also, the gym will be closed Saturday and Sunday in observance of the July 4th holiday.

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Monday 6/29

A) Every 2 min for 10 min (5 sets)

– 4 back squats @ same load used last Monday (75-80% + 3-5%)

B) Every 90 sec for 15 min

– high hang squat clean + squat clean (start @ 60% and build)

*Not TnG, reset after HHSC

+

6 min AMRAP @ 90%:

– 10 reverse walking lunges

– 8 DB snatch alternating (50-70/25-45)

– 6 burpee over the box jump (24/20”)

 

Tuesday 6/30

A) Strict Overhead Press

– 5 reps @ 50%

– 5 reps @ 60%

– 5 reps @ 70%

– 3 reps @ 85-90%

– 3 reps @ 85-90%

– 3 reps @ 85-90%

– 3 reps @ 85-90%

– 10 reps @ 75%

Rest 2 minutes between sets.

*Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

B) EMOM x 15 min

Minute 1 – Strict Toes to Bar x 4-8 reps @ 2110 (slow and controlled) OR

Hanging high knee hold 15-30 sec OR

Hollow body hold 20-30 sec

Minute 2 – Handstand Hold x 30-45 seconds (can be done free-standing, heels to wall, nose and

toes to wall, or off box)

Minute 3 – Unbroken Double-Unders x 40 reps OR

60 power singles

 

Wednesday 7/1

Every 8 minutes, for 40 minutes (5 sets) OR

Every 10 minutes, for 40 minutes (4 sets) OR

Every 12 minutes for 36 minutes (3 sets):

– Run 800 Meters

– 20 Kettlebell Swings (53/35)

– 10 Pull-Ups

 

Thursday 7/2

A) Power clean 1.1 x 5; R15S/3m

(compare to 6/16 – go heavier)

+

500m row @ goal 2K pace (or 90%)

– R90S x 4 sets

*Keep same pace as last week

+

Extra Credit

Three sets of:

– Deficit Romanian Deadlifts x 6-8 reps @ 2011 (feet on 45# plate)

– Rest 30 seconds

– Grounded hip bridges w/DB x 20-25 reps @ 2011

– Rest as needed

 

Friday 7/3 – 9 am class only

1 min at each station x 3 sets

– Row for cal

– Wall balls (20/14)

– Box jumps – step down (24/20”)

– Straight legged medball sit-ups (20/14)

– Ring rows

Rest 1 min

 

*Score is total reps per 5 min

*Don’t drop DBs!

 

Saturday 7/4 – July 4th Holiday

– Gym closed

 

Level 2 Extra Work:

Strength

A) 5 sets:

– 1 halting snatch deadlift + 1 snatch pull + 1 snatch (@ 75-90%)

B) Every 3 min for 9 min:

– 20 Walking Lunges with Kettlebells (53/35 KBs in each hand)

– 10 Bent Over Double Arm Kettlebell Rows

 

Skill

A) Muscle up training (from advanced MU work at seminar)

3 sets not for time:

– 10 “Toe/hip pops” (loose band on mid rings)

– 10 Hip extended “tuck and rolls” to dip position (tight band on mid rings)

– 5 Swings on rings + 5 swing w/ toe/hip pops (high rings)

*Don’t get in the way of regular classes

 

Conditioning

Airdyne x 8 min

– 30 sec 90% pace

– 30 sec easy spin

R2M x 2 full sets (16 working minutes total)

 

Please consult either coaches Ryan, Drew, or Jon for help with the MU work.