Posted Oct 05 2020 by Ryan Savard
Programming Overview: Oct. 5-11Monday 10/5 Fitness A) E2.5M x 5 sets: – 6-10 RIR close grip bench press (heavier than 9/25) – 6-10 double KB/DB bent over rows B) EMOM x 4 sets: 1: 200m row 2: 10-15 hanging knee raises or lemon squeezes 3: 10-15 dips 4: 10-15 push-ups 5: rest Performance A) E2.5M x 5 set[...]
Posted Sep 29 2020 by Ryan Savard
Programming Overview: Sep. 28-Oct. 4Monday 9/28 Fitness A) E2M x 6 sets: – 8 front squats (BB or double KB @ tough weight) After sets 1, 3, 5: – 16 alternating top down DB floor press w/pause After sets 2, 4, 6: – 16 alternating top down DB bent over rows B) 3 rounds for time: – 400m run – 30-20-1[...]
Posted Sep 20 2020 by Ryan Savard
Programming Overview: Sep. 21-27Monday 9/21 Fitness A) E4M x 3 sets – 8/side split squats – 8-16 push-ups (elevated if needed) – 8-16 tall kneeling banded lat pull-downs B) B) E3M x 4-6 sets: – 10/7 cal row – 10 wallballs (20/14) – 10 DB SA hang clean + push press (5/side) – 20 sin[...]
Posted Sep 16 2020 by Ryan Savard
Programming Overview: Sep. 14-20Monday 9/14 Fitness A) E90S x 10 sets (5 each) Station 1: 12 double KB deadlifts Station 2: 8/side single arm ring rows w/ reach B) 5 rounds for time: – 200m run – 7 DB hang squat clean – 35 single unders R60S Performance A) E90S x 10 sets Sets 1-5: 2 x clean (modera[...]
Posted Sep 09 2020 by Ryan Savard
Programming Overview: Sep. 7-13Monday 9/7 – Labor Day (7:45 & 9am only) Fitness “Little Holleyman” 30 rounds for time: – 5 wallballs – 5/4 push-ups – 5 double DB hang power clean Performance “Holleyman” 30 rounds for time: – 5 wallballs (20/14 – 3 handstand push-ups – [...]
Posted Sep 02 2020 by Ryan Savard
Programming Overview: Aug. 31-Sep. 6Monday 8/31 Fitness A) E3M x 4 sets: – 8 BB or double KB front squats (tough) – 8-12 L-seated band rows – 8-12 ring tricep extensions B) 2 rounds for time: – 200m run – 12 alternating DB snatch – 200m run – 16 pull-ups – 200m run – 20 p[...]
Posted Aug 17 2020 by Ryan Savard
Programming Overview: Aug. 17-23Monday 8/17 Fitness A) EMOM x 5 sets each (alternating) Station 1: 6/side half kneeling landmine press Station 2: 6/side DB split squats B) E5M x 3-5 sets: – 400m row – 12 DB/BB push press – 40 single unders Performance A) EMOM x 10 sets: – 1 push press *start [...]
Posted Aug 10 2020 by Ryan Savard
Pogramming Overview: Aug. 10-16Monday 8/10 Fitness A) EMOM x 10 sets (5 each) Interval 1: 8/side half kneeling landmine press Interval 2: 12 alternating KB gorilla rows B) 5 rounds for time: – 200m row – 10 DB hang snatch (4/side – 8 hanging knee raises – 6 up/downsr R60S Performance A) EMOM[...]