5 rounds:
– 8 Clean & Jerks TnG
– Row 90 sec at 90%
– walk/rest 5 min
Finisher: Shoulder mobility
*C&J should build in weight and end around 8RM
Author: Ryan Savard
As many rounds in 12 min @ 80-85%:
– 12 walking lunges
– 5 wall walks/5 backwards inch worm w/ push-up
– 2 TGUP/arm
rest walk 6 min
As many rounds in 12 min @ 80-85%:
– 3 high box jump (30/24) – step down
– 3 burpee ring MU/6 burpee pull-ups/6 burpee jumping pull-ups
– amrap unbroken DU’s/75 single unders
Notes:
– sustainable work in these 12 min pieces
– keep form over fatigue present in these
– record BJ height, TGU weight and DU sets
A) High Bar Back Squat – Build to a heavy 3 reps in 10 min
B) Build/warm up to close grip bench press and Romanian deadlift weights
C) EMOM x12 with a partner:
Odd – Close grip bench press @20X1; 3-4 reps (around 70% 1RM, or 60% 1RM regular bench)
Even – Romanian deadlift x3-4reps; TnG reps at a tough but fluid weight
*If not sure of weight on CGBP and RDL then add/subtract weight per set
Barbells & Handlebars 2013
Many of you remember our Barbells and Handlebars competition last November. For those of you who are new, here are some pictures from the event.
BB&HB is our annual charity event, benefiting prostate and testicular cancer research through the Movember Foundation. More info about movember: http://us.movember.com/about
This year, we are expecting a much bigger crowd and will be hosting the event off-site on Saturday 11/30 in the Lakeside Baptist parking lot on Garland Rd.
We have a $10,000 goal this year. In order to reach that goal, we need your help! If anyone would like to help us through the planning process, we will have our first meeting this Tuesday (10/01) at 8:30 PM. We’ll need help with fundraising, marketing, and event planning. Want to become more active within the EDCF community? Here is your chance.
Please send us an email at [email protected] if you plan on coming to the meeting on Tuesday. If you can’t make the first meeting and would like to help, just let us know.
A) EMOM x 8min
– 2 hang power cleans
+
AMRAP in 3 min:
– 400 m run
– Double unders in remaining time
– rest 3 min
AMRAP in 3 min:
– 400 m run
– KB swings in remaining time
– rest 3 min
AMRAP in 3 min
– 400 m run
– burpees
– rest 3 min
*work on footwork during cleans, hips should drop on power clean instead of feet speading too wide. Build in weight if able
*record reps in amrap sets
A) Clean and jerk tech work
B) Build to a tough squat clean + split jerk in 10 min
C1) Strict press 3-4×3; rest 1 min
C2) DB bent hip row heavy @20X1; 4-6/arm; rest 1 min
D) Accumulate 5 min FLR on floor or rings
10 min AMRAP @ 80%
– 5 CTB chin ups
– 30 double unders
– 10 wall balls 20/15
– rest 5 min-
10 min AMRAP @ 80%
– 5 high hurdle jumps
– 10 KB snatches (53/35) 5/side
– 10 walking lunges
– keep consistent output through both segments
– for high jumps- place pvc sticking out on tall box and jump over with both feet
– attack each one just a tad slower than if you were doing just one 10 min AMRAP
Gourmaleo: Dallas Paleo Meals Delivery
A few days ago I got to meet the head chef of Gourmaleo. Gourmaleo is a meal service that is 100% paleo and 100% convenient. They pride themselves on using as many locally sourced, grass-fed, wild-caught and organic food products and ingredients as possible and having a broad menu that changes weekly. The best part is that their delivery service is free! I had the opportunity to try a few meals last week and they were awesome! The portion sizes were huge and they actually had loads of flavor, unlike many other meals-on-the-go type places. If interested, email them at [email protected] to set up an account or to ask a few questions.
