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:  ̵[...]

Programming Overview: Oct. 5-11

Posted Oct 05 2020 by Ryan Savard

Monday 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[...]

Programming Overview: Sep. 28-Oct. 4

Posted Sep 29 2020 by Ryan Savard

Monday 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[...]

Programming Overview: Sep. 21-27

Posted Sep 20 2020 by Ryan Savard

Monday 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[...]

Programming Overview: Sep. 14-20

Posted Sep 16 2020 by Ryan Savard

Monday 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[...]

Programming Overview: Sep. 7-13

Posted Sep 09 2020 by Ryan Savard

Monday 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 – [...]