Programming: Apr. 10-16

Posted Apr 11 2023 by Ryan Savard

Monday 4/10 Fitness A) E3.5M x 3 sets: – 8 deadlifts – 12-16 DB floor press – 8-12 tall kneeling banded lat-pull-down B) 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-ups Pe[...]

Programming: Apr. 3-9

Posted Apr 04 2023 by Ryan Savard

Monday 4/3 Fitness A) E2M x 6 setsOdd sets: – 8-12/side standing DB OH press Even 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 &[...]

Programming: Mar. 27 – Apr. 2

Posted Mar 28 2023 by Ryan Savard

Monday 3/27 Fitness & Performance A) 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 raise Fitness B) 3 rounds for time: – 400m run – 21 KB swings – 12 stri[...]

Programming: Mar. 20-26

Posted Mar 20 2023 by Ryan Savard

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

Programming: Mar. 6-12

Posted Mar 07 2023 by Ryan Savard

Monday 3/6 Fitness & Performance A) E3.5M x 4 sets: – 8-12 DB incline bench press w/ pause – 8-12 bent over BB rows – 8/side half kneeling high to low banded wood chops *Heavier than 2/24 Fitness B) E90S x 10-15 sets: – 20 single unders [...]

Programming: Feb. 27 – Mar. 5

Posted Feb 28 2023 by Ryan Savard

Monday 2/27 A) E3M x 6 sets – 3-5 BB front squats After odd sets: – 8-12 floor lying plate pull-overs After even sets: – 12-16 banded tricep overhead extensions *build heavier than last week B) E3M x 4-7 sets: – 12/9 cal row – 4-8 dbl [...]

Programming: Feb. 20-26

Posted Feb 21 2023 by Ryan Savard

Monday 2/20 Fitness A) E3M x 6 sets – 7-5-3-2-1 deadlifts (building) – 8-12 DB L-seated presses – 8-12/side half kneeling banded row + reach B) 5 sets of 3 min AMRAPs: – 8 double DB deadlifts – 10 push-ups – 12 box step-ups R60S [...]

Programming: Feb. 13-19

Posted Feb 15 2023 by Ryan Savard

Monday 2/13 Fitness A) E2M x 8 sets Odd sets: – 8-12 BB strict presses – 8 SL DB Romanian deadlifts (R) Even sets: – 8/side SA ring rows w/ reach – 8 SL DB Romanian deadlifts (L) *SL RDLs should be done with back leg raises straight off ground [...]