Programming: Dec. 14-20

Posted Dec 15 2020 by Ryan Savard

Monday 12/14FitnessA) E2M x 6 sets:– 3 BB push press After sets 1, 3, 5…– 8 3-point DB/KB bent over row LAfter sets 2, 4, 6…– 8 3-point DB/KB bent over row R*Start PP at heaviest weight from 4’s on 12/4.B) E3M x 4-6 sets:– 15/12 cal row– 6 DB hang power c[...]

Programming: Dec. 7-13

Posted Dec 08 2020 by Ryan Savard

picMonday 12/7FitnessA) E4M x 3 sets:– 8 BB or goblet box squats – 8 ring rows w/ pause– 8-12 DB floor press w/ pause*Come to a sitting position on box and pause without losing tension. B) 4-6 rounds for times– 15/12 cal row– 12 RKB swings (53/35)– 9 up/[...]

Programming: Nov. 23-29

Posted Nov 22 2020 by Ryan Savard

Monday 11/23 Fitness & Performance A) E2M x 6 sets: – 5 BB push press  After sets 1, 3, 5… – 16 alt. double KB gorilla rows After sets 2, 4, 6… – 16 supinated band pull-aparts *Keep PP at heaviest weight from 6’s on 11/15.   Fitness B) EMOM x 10-20 sets –[...]

Programming: Nov. 16-22

Posted Nov 16 2020 by Ryan Savard

Monday 11/16 Fitness A) E2.5M x 8 sets:  – 5 deadlifts After sets 1, 3, 5, 7: – 8-12 DB lat pull-overs After sets 2, 4, 6, 8: – 8 L-seated DB press *DLs should be heavier than 11/6   B) 3-4 rounds for times: – 400m row – 16 alt. reverse lunges (weighted if able) [...]

Programming Overview: Nov. 9-15

Posted Nov 10 2020 by Ryan Savard

Monday 11/9 Fitness & Performance A) E3M x 5 sets: – 5 bench press w/tempo 32X1 @ 60-65% – 5-10 supinated pull-ups – 10-15 banded face pulls   Fitness B) E90S x 10-15 sets – 10/7 cal row – 3 up/down DB devil press   Performance B) E90S x 10-15 sets –[...]

Programming Overview: Nov. 2-8

Posted Nov 04 2020 by Ryan Savard

Monday 11/2 Fitness  A) E2M x 8 sets: – 4 pause front squats (BB or double KB @ tough weight) After sets 1, 3, 5, 7: – 16 alternating top down DB press After sets 2, 4, 6, 8: – 8 L-seated banded row w/ pause   B) E90S x 8-12 sets: – 10/8 cal row (scale to 8/6) – [...]

Programming Overview: Oct. 19-25

Posted Oct 19 2020 by Ryan Savard

Monday 10/19 Fitness A) E90S x 4 sets each Station 1: 8-12 neutral grip incline bench press w/ pause Station 2: 12-16 weighted walking lunge   B) EMOM x 10-20 sets: – 5 DB push press – 5 DB front squats – 5 up/downs   Performance A) E90S x 8 sets: – 3 hang power sn[...]

Programming Overview: Oct. 12-18

Posted Oct 12 2020 by Ryan Savard

Monday 10/12 Fitness A) E3M x 4 sets: – 8 BB or double KB deadlifts – 8-12 seated DB presses *DLs should be heavier than 10/2.   B) E3MOM x 4-6 sets: – 200m run – 8 DB hang power cleans – 8 push-ups (regular or elevated)   Performance A) E3M x 4 sets:  ̵[...]