Programming: July 29 – Aug. 4th

Posted Jul 30 2024 by Ryan Savard

Monday 7/29Fitness & PerformanceA) E3M x 6 sets:– 6 bench press*First set building, next 5 at 70-80% & 2 RIR– 8-12 bent over straight arm banded lat pull-downs– 8-12 chest supported rear delt flys w/ pause*~5% heavier than last weekFitnessB) E3M x 4-8 sets:– 200m run&[...]

Programming: July 22-28

Posted Jul 24 2024 by Ryan Savard

Monday 7/21FitnessA) E4M x 4 sets:– 8-12 DB incline press– 16 alternating front foot elevated goblet hold step-backs– 8-12 chest supported incline rows*Use 25-45 plate for step backs. Scale with no plate and/or weight.B) E2M x 8-12 setsODD: 12/9 cal row + 6 double DB hang power sna[...]

Programming: July 15-21

Posted Jul 16 2024 by Ryan Savard

Monday 7/15FitnessA) E4M x 4 sets:– 8 deadlifts (building)– 8-12/side half kneeling DB overhead press– 8-12 L-seated band rows w/ pauseB) E3M x 4-8 sets:– 200m row– 12 SA DB hang power clean + push press– 8 hanging knee raises– 4 up/downs*Split DB work into [...]

Programming: July 8-14

Posted Jul 10 2024 by Ryan Savard

Monday 7/8FitnessA) E3M x 6 sets– 6 back or box squats (building)After odd sets– 8-12/side SA standing DB overhead pressAfter even sets– 16 alternating KB gorilla rowsB) E3M x 6-8 setsOdd sets: 200m row + 10-15 wallballs Even sets: 200m row + 5 up/down DB devil cleans + 5-10 l[...]

Programming: July 1-7

Posted Jul 01 2024 by Ryan Savard

Monday 7/1FitnessA) E4M x 4 sets:– 8/side SL KB Romanian deadlifts– 12-16 DB rollback tricep extensions– 8-12 supinated ring rows w/ pause at topB) E2M x 8-12 setsStation 1: 12/9 cal row + 6 DB hang power clean + push pressStation 2: 12/9 cal row + 3-6 burpeesPerformanceA) E4M x 4 [...]

Programming: June 24-30

Posted Jun 25 2024 by Ryan Savard

Monday 6/24Fitness & PerformanceA) E4M x 4 sets:– 8 bench press*First set building, next 3 at 65-75% & 2 RIR– 8-12/side bent over DB/KB rows – 8-12 lean away DB delt raise*BP 5% heavier than last timeFitnessB) E3M x 4-8 sets– 12/9 cal row– 12 RKB swingsR[...]

Programming: June 17-23

Posted Jun 18 2024 by Ryan Savard

Monday 6/17Fitness & PerformanceA) E4M x 4 sets:– 8 BB Romanian deadlifts @ 3011 tempo– 8-12/side SA DB bench press w/ pause– 8-12 tall kneeling banded lat pull-down FitnessB) E3M x 4-8 sets:– 12/9 cal row– 3 DB up/down devil cleans– 6 box step-overs (1, [...]

Programming: June 10-16

Posted Jun 11 2024 by Ryan Savard

Monday 6/10FitnessA) E2M x 6 sets:– 5 push pressAfter odd sets – 10 ring rows (tough)After even sets – 5/s SL hip thrusts off bench B) E5M x 3-5 sets:– 400m row (stay +/- 5 sec off original pace)– 15 unbroken RKB swings – 15, 12 or 9 push-ups (you pick a[...]