Posted Aug 01 2025 by Ryan Savard

Fitness A) E2.5M x 6 sets: – 5-5-5-3-3-3 push press After odd sets – 4 DB batwing rows w/ 6 sec pause After even sets – 8-12 banded Spanish squats Performance A) E2.5M x 6 sets: – 5-5-5-3-3-3 push press *Build to a tough but technically sound set F[...]

Programming: July 28 – August 3

Posted Jul 29 2025 by Ryan Savard

Monday 7/28 Fitness & Performance A) E2M x 8 sets Odd – 10-15 DB incline press – 10 chest supported DB rows Even – 10 double KB RDLs *Move weight in a controlled fashion on the eccentric Fitness B) E5M x 3-5 sets – 500/400m row [...]

Programming: July 21-27

Posted Jul 20 2025 by Ryan Savard

Monday 7/21 Fitness A) E2.5M x 6 sets Even: – 8/side front foot elevated split squats Odd:  – 8-12 DB bench press w/ pause – 8-12/side SA half kneeling banded vertical lat pull-downs B) 15 min AMRAP: – 1 DB hang squat clean – 3 ha[...]

Programming: July 14-20

Posted Jul 14 2025 by Ryan Savard

Monday 7/14 A) E3M x 6 sets: – 4 deadlifts @ 2-3 RIR or 65-70% After odd sets: – 10/s SA DB strict overhead press After even sets: – 10 L-seated band rows (green) B) E3M x 4-8 sets: – 200m row – 12 RKB swings – 8 DB push press&nb[...]

Programming: July 7-13

Posted Jul 08 2025 by Ryan Savard

Monday 7/7 Fitness & Performance A) E3M x 5 sets: – 3 bench press – 3 negative or 5 weighted strict pull-ups – 8 banded face pulls w/ pause *Bench press heavier than last week (80-85+%) Fitness B) E2M x 8-12 sets (4-6 each) Odd: 12/9 cal row + 9-[...]

Programming: June 30 – July 6

Posted Jul 01 2025 by Ryan Savard

Monday 6/30 Fitness A) E2.5M x 6 sets Odd: 8-12 BB strict overhead press + 5 DB batwing rows w/ 5 sec pause Even: 8/side SL KB Romanian deadlift (1 KB in opposite hand, 1 foot on floor) *Use rack for assist with balance with RDL if needed B) E90S x 10-15 sets: – 20 si[...]

Programming: June 23-29

Posted Jun 24 2025 by Ryan Savard

Monday 6/23 Fitness A) E2.5M x 6 sets (3 each) Odd sets: – 8-12/side SA DB incline bench press Even sets: – 6/side goblet hold cossack squat – 8-12 tall kneeling banded lat pull-downs B) 4 rounds for time: – 400m run – 15-12-9 doube DB[...]

EDCF RUN/WALK CLUB this Sunday! (Programming: June 16-22)

Posted Jun 17 2025 by Ryan Savard

Monday 6/16 Fitness A) E3M x 5 sets: – 5 deadlifts @ 3 RIR or 60-65% – 16 alt tall kneeling DB piston press – 8 two up one down ring rows B) E3M x 4-8 sets: – 200m row – 8 medball hold reverse lunges (sub regular reverse lunges) – 1[...]