Programming: May 13-19

Posted May 15 2024 by Ryan Savard

Monday 5/13 Fitness & Performance A) E3M x 6 sets: Bench press wave – 8-6-4-8-6-4 BB bench press wave After odd – 5-10 strict ring pull-ups (weight if able) OR 3-5 pull-up negatives (scale w/ band) After even – 10-20 banded face pulls Fitness E3M[...]

Programming: May 6-12

Posted May 07 2024 by Ryan Savard

Monday 5/6 Fitness A) E3M x 6 sets:  – 8-6-4-6-4-2 Back squat or box squat wave After odd – 8-12 bent over reverse flys w/ pause After even – 4-8 hanging knee raises w/ pause B) E3M x 4-8 sets: – 12/9 cal row – 9 wallballs – 6-[...]

Programming: Apr. 29 – May 4

Posted May 01 2024 by Ryan Savard

Monday 4/29 Fitness A) E2M x 8 sets Odd sets: – 8-12 KB Romanian deadlifts – 8-12 SA DB incline presses (R) Even sets: – 8-12 tall kneeling banded lat pull-down – 8-12 SA DB incline presses (L) B) 15 min AMRAP: – 1 DB hang squat clean [...]

Programming: Apr. 22-28

Posted Apr 24 2024 by Ryan Savard

Monday 4/22 Fitness A) E2.5M x 6 sets – 8-6-4-6-4-2 deadlift wave After odd sets – 6/side DB curl to press After even sets – 12-18 L-seated leg lift-overs *Second wave should be heavier than first B) 3 rounds for time: – 400m run – 15-12-[...]

Programming: Apr. 15-21

Posted Apr 16 2024 by Ryan Savard

Monday 4/15 Fitness A) E2M x 6 sets: – 5-5-4-4-3-3 BB push press (building) After odd – 8-12/side half kneeling band row + reach After even – 8-12 tough goblet squats B) 15 min AMRAP: – 1 DB hang power clean + push jerk – 3 hanging knee rais[...]

Programming: Apr. 8-14

Posted Apr 10 2024 by Ryan Savard

Monday 4/8 Fitness A) E3M x 6 sets: Bench press wave – 10-8-6-10-8-6 BB bench press wave After odd – 3-5 pull-up negatives (scale w/ band) After even – 10-20 banded face pulls B) E3M x 4-8 sets – 12/9 cal row – /9 push-ups – 6 hang[...]

Posted Apr 05 2024 by Ryan Savard

Fitness A) E2M x 6 sets: – 5 BB push press (building) After odd – 8-12/side half kneeling band row + reach After even – 8-12 tough goblet squats Performance A) E2M x 6 sets: – 3 push jerk *Barbell starts from the floor. *Build to a heavy triple. [...]

Programming: Apr. 1-7

Posted Apr 03 2024 by Ryan Savard

Monday 4/1 Fitness & Performance A) E4MOM x 4 sets: – 8/side front foot elevated split squats – 8-12 BB strict overhead press – 8-12 tough ring rows w/ pause Fitness B) E2M x 8-12 sets Odd: 12/9 cal row + 3-5 up/down DB devil presses Even: 12/9 c[...]