Programming: May 6-12

Posted May 07 2024 by Ryan Savard

Monday 5/6FitnessA) E3M x 6 sets: – 8-6-4-6-4-2 Back squat or box squat waveAfter odd – 8-12 bent over reverse flys w/ pauseAfter even – 4-8 hanging knee raises w/ pauseB) E3M x 4-8 sets:– 12/9 cal row– 9 wallballs– 6-9 strict pull-ups– 3-6 up/downsPerf[...]

Programming: Apr. 29 – May 4

Posted May 01 2024 by Ryan Savard

Monday 4/29FitnessA) E2M x 8 setsOdd sets:– 8-12 KB Romanian deadlifts– 8-12 SA DB incline presses (R)Even sets:– 8-12 tall kneeling banded lat pull-down– 8-12 SA DB incline presses (L)B) 15 min AMRAP:– 1 DB hang squat clean– 3 strict pull-ups– 5 push-ups[...]

Programming: Apr. 22-28

Posted Apr 24 2024 by Ryan Savard

Monday 4/22FitnessA) E2.5M x 6 sets– 8-6-4-6-4-2 deadlift waveAfter odd sets – 6/side DB curl to pressAfter even sets – 12-18 L-seated leg lift-overs*Second wave should be heavier than firstB) 3 rounds for time:– 400m run– 15-12-9 reps of…double KB/DB deadlifts hangi[...]

Programming: Apr. 15-21

Posted Apr 16 2024 by Ryan Savard

Monday 4/15FitnessA) E2M x 6 sets:– 5-5-4-4-3-3 BB push press (building)After odd – 8-12/side half kneeling band row + reachAfter even – 8-12 tough goblet squatsB) 15 min AMRAP:– 1 DB hang power clean + push jerk– 3 hanging knee raises– 5 air squats– 20 sing[...]

Programming: Apr. 8-14

Posted Apr 10 2024 by Ryan Savard

Monday 4/8FitnessA) E3M x 6 sets:Bench press wave– 10-8-6-10-8-6 BB bench press waveAfter odd – 3-5 pull-up negatives (scale w/ band)After even – 10-20 banded face pullsB) E3M x 4-8 sets– 12/9 cal row– /9 push-ups– 6 hanging knee raises– 6 box step-upsPerfor[...]

Posted Apr 05 2024 by Ryan Savard

FitnessA) E2M x 6 sets:– 5 BB push press (building)After odd – 8-12/side half kneeling band row + reachAfter even – 8-12 tough goblet squatsPerformanceA) E2M x 6 sets:– 3 push jerk*Barbell starts from the floor.*Build to a heavy triple.Fitness & PerformanceB) Strength Opt[...]

Programming: Apr. 1-7

Posted Apr 03 2024 by Ryan Savard

Monday 4/1Fitness & PerformanceA) E4MOM x 4 sets:– 8/side front foot elevated split squats– 8-12 BB strict overhead press– 8-12 tough ring rows w/ pauseFitnessB) E2M x 8-12 setsOdd: 12/9 cal row + 3-5 up/down DB devil pressesEven: 12/9 cal row + 30 single undersPerformanceB) E2[...]

Programming: Mar. 26-31

Posted Mar 27 2024 by Ryan Savard

Monday 3/25FitnessA) E2M x 8 setsOdd: – 16-24 alt. top down DB bench press + 4-8 BB supinated rack pull-upsEven: – 8/side box step-ups (weighted if able)*Stay vertical on bar pull-ups with knees bent or straightB) 5 rounds for time:– 200m row– 8 double DB hang power[...]