Programming Overview: May 8-14

Posted May 09 2023 by Ryan Savard

Monday 5/8FitnessA) E3.5M x 5 sets:– 6 front squats (BB or dKB)– 8-12 DB incline presses w/ pause– 8-12 DB/KB chest supported incline row w/ pauseB) EMOM x 4-8 sets1: 12/9 cal row2: 9-12 wallballs (20/14)3: 9 hanging knee raise*The next progression after hanging knee raises is a ki[...]

Programming: May 1-7

Posted May 02 2023 by Ryan Savard

Monday 5/1FitnessA) E4M x 4 sets:– 6-10 bench press w/ 32X1 tempo– 4 supinated pull-up negatives (2-3 sec descent)– 8/side SA trap 3 raise w/ pause (2.5-10 lb)B) E3M x 4-8 sets:– 12/9 cal row– 10 RKB swings– 8 push-ups or dips– 6 box step-upsPerformanceA) E4[...]

Programming: Apr. 24-30

Posted Apr 24 2023 by Ryan Savard

EDCF Coaches DinnerMonday 4/24FitnessA) E2M x 8 sets (4 each)Odd:– 8/side rear foot elevated split squats*Scale with regular split squatsEven:– 8-12 banded tricep overhead extensions– 8-12 alt. archer ring row hold switchesB) E3M x 4-8 sets:– 15/12, 12/9 or 10/7 cal row–[...]

Programming Apr. 17-23

Posted Apr 17 2023 by Ryan Savard

Monday 4/17Fitness & PerformanceA) E3.5M x 4 sets:– 8-12 strict BB presses @ 2 RIR– 8-12/side DB chainsaw row– 8-12 medball hamstring curlsFitnessB) 5 rounds:– 200m run– 4 DB up/down devil presses – 4-8 strict pull-ups– 12 lateral line hopsR60SPerfo[...]

Programming: Apr. 10-16

Posted Apr 11 2023 by Ryan Savard

Monday 4/10FitnessA) E3.5M x 3 sets:– 8 deadlifts– 12-16 DB floor press– 8-12 tall kneeling banded lat-pull-downB) E5M x 3-5 sets:– 400m row– 12-16 SA DB hang power clean + push press (4/4/4/4)– 8-12 alt. box step-upsPerformanceA) E3.5M x 3 sets:– 8 deadlift[...]

Programming: Apr. 3-9

Posted Apr 04 2023 by Ryan Savard

Monday 4/3FitnessA) E2M x 6 setsOdd sets:– 8-12/side standing DB OH pressEven sets:– 8-12 supinated inverted BB rows– 8-12 banded Spanish squats (loaded if able)*Last day for these movements.B) E90S x 10-15 sets:– 20 double unders– 3 touch and go power clean + push jerk[...]

Programming: Mar. 27 – Apr. 2

Posted Mar 28 2023 by Ryan Savard

Monday 3/27Fitness & PerformanceA) E4M x 4 sets:– 8-12 close grip bench press– 4-6 DB/KB batwing rows w/ 4 sec pause– 8-12/side lean away DB lateral raiseFitnessB) 3 rounds for time:– 400m run– 21 KB swings– 12 strict pull-ups or ring rowsPerformanceB) “Hele[...]

Programming: Mar. 20-26

Posted Mar 20 2023 by Ryan Savard

Monday 3/20FitnessA) E2M x 8 sets (4 each)Odd:– 8-12 heel elevated KB front (2) or goblet (1) squat*Slow on way down, pause at bottomEven:– 8-12/side SA DB bench press– 4-8 strict wide grip pull-ups (weighted, BW or scaled)*Heavier than 3/10, last time through these movementsB) 5 r[...]