Programming: May 15-21

Posted May 16 2023 by Ryan Savard

Monday 5/15 Fitness A) E3M x 6 sets: – 5 deadlifts After Odd sets: 12-16 DB floor press After Even sets: 8-12 straight arm banded lat pull-downs B) For time: – 600-400-200m run – 15-12-9 double KB deadlifts – 15-12-9 hanging knee raise Perform[...]

Programming Overview: May 8-14

Posted May 09 2023 by Ryan Savard

Monday 5/8 Fitness A) E3.5M x 5 sets: – 6 front squats (BB or dKB) – 8-12 DB incline presses w/ pause – 8-12 DB/KB chest supported incline row w/ pause B) EMOM x 4-8 sets 1: 12/9 cal row 2: 9-12 wallballs (20/14) 3: 9 hanging knee raise *The next pr[...]

Programming: May 1-7

Posted May 02 2023 by Ryan Savard

Monday 5/1 Fitness A) E4M x 4 sets: – 6-10 bench press w/ 32X1 tempo – 4 supinated pull-up negatives (2-3 sec descent) – 8/side SA trap 3 raise w/ pause (2.5-10 lb) B) E3M x 4-8 sets: – 12/9 cal row – 10 RKB swings – 8 push-ups or d[...]

Programming: Apr. 24-30

Posted Apr 24 2023 by Ryan Savard

EDCF Coaches Dinner Monday 4/24 Fitness A) E2M x 8 sets (4 each) Odd: – 8/side rear foot elevated split squats *Scale with regular split squats Even: – 8-12 banded tricep overhead extensions – 8-12 alt. archer ring row hold switches B) E3M x 4-8 sets:[...]

Programming Apr. 17-23

Posted Apr 17 2023 by Ryan Savard

Monday 4/17 Fitness & Performance A) E3.5M x 4 sets:– 8-12 strict BB presses @ 2 RIR – 8-12/side DB chainsaw row – 8-12 medball hamstring curls Fitness B) 5 rounds: – 200m run – 4 DB up/down devil presses  – 4-8 strict pull[...]

Programming: Apr. 10-16

Posted Apr 11 2023 by Ryan Savard

Monday 4/10 Fitness A) E3.5M x 3 sets: – 8 deadlifts – 12-16 DB floor press – 8-12 tall kneeling banded lat-pull-down B) E5M x 3-5 sets: – 400m row – 12-16 SA DB hang power clean + push press (4/4/4/4) – 8-12 alt. box step-ups Pe[...]

Programming: Apr. 3-9

Posted Apr 04 2023 by Ryan Savard

Monday 4/3 Fitness A) E2M x 6 setsOdd sets: – 8-12/side standing DB OH press Even sets: – 8-12 supinated inverted BB rows – 8-12 banded Spanish squats (loaded if able) *Last day for these movements. B) E90S x 10-15 sets: – 20 double unders &[...]

Programming: Mar. 27 – Apr. 2

Posted Mar 28 2023 by Ryan Savard

Monday 3/27 Fitness & Performance A) E4M x 4 sets: – 8-12 close grip bench press – 4-6 DB/KB batwing rows w/ 4 sec pause – 8-12/side lean away DB lateral raise Fitness B) 3 rounds for time: – 400m run – 21 KB swings – 12 stri[...]