——————–

Monday 5/18

A) Back squat – build to a new 1RM in 20 min (be smart, be careful)

B) EMOM x 10-12 min:

E: 8 thrusters (115/75, 95/65, 75/45)

O: 12/9 cal row

C) max handstand hold/walk x 3 sets; rest as needed

Tuesday 5/19

4-5 sets tough effort:

– 500/400 m row

– 10 TnG deadlifts (185/115, 135/95, 95/65)

– 10 pull-ups

– 10 burpees over the bar (parallel)

R4-6M

*DLs must be perfect or athlete lowers weight

Wednesday 5/20

Regionals Event 3 (modified)

Performance:

– 1-mile run

– 50 overhead squats (135/95, 95/65, 65/35)

– 100 medball sit-ups

– 150 double-unders

– 50 KB swings (70/53)

– 100 box jump overs (24/20”)

Function:

– 800m run

– 50 overhead squats (65/35, 45/25, PVC)

– 75 medball sit-ups

– 350 single-unders

– 50 KB swings (53/35)

– 75 box jump overs (20/16)

*30 min cut-off

Thursday 5/21

A) EMOM x 14 min

E: 5 hang power snatch (115/75, 95/55, 65/35) – TnG if able

O: 6-8 ring dips

B) EMOM x 14 min

E: bench press 3-4 @ 75% (same as 5/15)

O: 6-10 T2B

C) 3 sets max L-sit; rest as needed

Friday 5/22

A) Front squat – build to a new 1RM in 15 min

B1) DB rear elevated split squat 6 reps/leg @ 20X1; R60S (heavier than 5/14)

B2) Single-Arm Dumbbell Row x 10-12 reps/side @ 2111; R60S

C1) 100m atlas stone carry (50m each side); R60S

C2) BB hip thrusts 8-10; R60S x 3 sets

Join us on Monday, May 25th (Memorial Day) for our annual Memorial Day “Murph” WOD followed by our first ever crawfish boil.

“Murph” (for time:
– 1 mile run
– 100 pull-ups
– 200 push-ups
– 300 squats
– 1 mile run

*Partition the reps as needed. The scaled version is exactly half the reps.

The workout (and its scaled counterpart) starts at 9am with the crawfish boil starting right after at around 11am. We’ll supply the food and some beer. You don’t have to do Murph to enjoy the crawfish boil, just come after the workout!

Sign up for workout >HERE<.
Sign up for the crawfish boil >HERE< (so we know how many lbs to buy)

Murph is members only but anyone is welcome to the boil so bring a friend!

This past weekend, KJ and Christina both took on the annual MS 150. Over a two day span, the two road over 160 miles each to raise money and awareness for multiple sclerosis. Here is what Christina had to say about her experience:

KJ also weighs in on her experience:

“This was my fourth year to ride the MS150 with the Brew Crew. Day one is always a great time. Tons of riders. Rest stops are hoppin’, and before you know it you are at mile 80-something and feeling good. Only 2.5 miles to go and… a flat tire. After about an hour of trying to figure out how to change and air up a tire (I’ve never changed one by myself!), I was finally back on the road. Day 1 was over. Day 2 was a completely different story. The route changed so I had no idea what I was getting into except that we would ride close to 175 miles in total. The first 30 weren’t too bad considering you rode a million the day before, but the last 50 were pretty challenging. I think we had climbed approximately 35,287 feet in elevation in hurricane force winds – at least that’s what it felt like – when I started to shed a few tears and about to call it quits. After we got to the top of what was probably the tallest, steepest hill in Texas a guy comes up along side of us using a hand cycle. He’s riding these dang hills using his arms, surely I can use my legs. Later I came to learn that he has MS. He is the reason we ride and the reason we raise money. I’m proud to say that not only did I ride (slowly) all 170+ miles, but this year the Brew Crew raised just over $38,000 for MS!”

Monday 5/4

A) Back squat 5, 4, 3, 2, 1; rest 2-3mins

+

3-4 sets tough effort:

– Row 250m

– 15 KB swings (53/35)

– 10 burpees (AFAP)

rest 4-5 mins

Tuesday 5/5

A1) Push press cluster 1.1 x 10S/30S

A2) 6-10 UB T2B; R2-3M x 4 sets

*accumulate at least 6 reps if not UB

1. B) Every 2 min on the min x 12 min:

– 5 TnG power snatches (115/75, 95/55, 75/35)

– 10/7 HR push-ups

– 15 lateral hops

+

Optional:

3 x 20 partner medball sit-ups

Wednesday 5/6

Long aerobic warm-up, then…

+

30 min AMRAP at 85% (tester)

– 4 wall walks

– 8 box jumps – SD (24/20”)

– 12 Russian KB swings (heavy)

– 16 walking lunges

– 20 double unders (60 singles)

– 400 m run

Thursday 5/7

A) EMOM x 14 min

E: bench press 3-4 @ 70%

O: Romanian deadlift 5 reps (tough)

B) EMOM x 10 min

E: 1-3 MU or 4-8 CTB pull-ups

O: Power clean TnG cluster 2. 2 @ 65%

C) BB hip thrust 8-12 x 3 sets @ 20X1; R90S (tough)

Friday 5/8

A1) DB rear elevated split squat 8 reps/leg @ 20X1; R30Sbtwn/30Safter

A2) Pendlay row 4-6 (tough); R30S

A3) 1 min max DUs/ 1 min DU practice; R90S x 3 sets

+

Three sets for max reps of:

– 60 seconds of Wall Ball Shots (20/14 lbs)

– 60 seconds of Push Press (75/55 lbs)

– 60 seconds of Kettlebell Swings (53/35)

– 60 seconds of Rowing for Calories

– Rest 60 seconds

*Take total of each round. Add three totals to have grand total.

When we first introduce the Snatch to our athletes in the Prep Course it can be pretty daunting. We spend two full classes breaking down the snatch into separate parts before bringing it all together and adding weight appropriately. After two full classes of learning the ins and outs of the movement and another reviewing it, there is a certain level of comfort with the snatch. In this blog post, I will go over exactly how it is broken down.

First, we revisit the overhead squat position (or as close as we could get for some of our new athletes) in order to get comfortable in the receiving position, or “catch”, of the snatch. This is noted by the “catch phase” below.

Next we go through the snatch complex. This is a series of movements that we use as a warm up to reteach positioning and bar path in the snatch. The complex goes as follows: overhead squat –> snatch balance –> muscle snatch (from hip) –> position 1 snatch –> position 2 snatch –> position 3 snatch. The snatch balance is designed to teach the athlete how to properly drive themselves under the bar into the overhead squat or catch position. The muscle snatch teaches the athlete how to move the barbell with the arms after the big hip extension.

After getting a feeling for how to open the hips and pull oneself under the barbell while keeping bar path close to the body through the snatch balance and muscle snatch, we then start to pull from 3 different positions:

• High Hang Snatch (Position 1) – Starting with the bar at the hips. The torso is vertical. You then extend the hips propelling the body into a vertical jump before pulling yourself under the barbell and ending in the bottom of an overhead squat.
• Hang Snatch (Position 2) – Also, called the hang squat snatch is a movement where the barbell starts at the pockets (similar to the first pull phase in the picture above). With a wide grip on the barbell, the bar should slide back into the hips (sweeping) while you extend the hips and subsequently pull yourself underneath the barbell into the catch position (the bottom of the overhead squat). The lift is completed when the athlete stands the bar up overhead successfully.
• Squat Snatch (Position 3) – This is basically a full snatch movement with the barbell starting on the ground. From the ground, you have to be in a good starting position to initiate the lift. This includes the chest and shoulders being over the barbell, the toes and knees being slightly turned out, and the butt lowered well below the shoulders. The weight should be in the front half of the foot. As the barbell starts to come off of the ground, 4 very important things happen:
  1. The knees start to track back to a position where the shin is perpendicular to the ground.
  2. As the knees are tracking back (extending), the weight simultaneously shifts to the back half of the foot and then to the heels.
  3. All the while, the chest and shoulders stay over and “hovering” the barbell.
  4. The hips MUST stay low to keep a consistent back angle until the bar reaches the pockets. Do not do “the stripper pole” and lift the hips up while keeping the torso in the same position. The raising of the hips and torso happens simultaneously and is perceived as one unit.

After our 3-position work we then move onto the power snatch:

• Power Snatch – The movement starts the exact same as the squat version and can be initiated in either position 1, 2 or 3. The athlete still pulls themselves under the barbell with the feet landing in the landing position or squat width stance. There is a bend to the hips but the athlete stays taller and out of a full squat.

Monday 4/27

A) Back squat build to a 10RM @ 20X0

– get two or three feeler sets then go for it

B) EMOM x 10 min

E: 5 hang power snatch (moderate weight)

O: 4-8 ring dips

C) EMOM x 10 min

E: 10 KB swings (heavy)

O: 10 C2G push-ups

Tuesday 4/28

A1) Push press clusters TnG 1.1.1 R10S/30S

A2) 10-15 CTB pull-ups R2-3M; x 3 sets

*Break up pull-ups if you have to but get through set AFAP.

B) Bent over double DB row x 10-12 reps; R90S x 3 sets

+

3 sets tough effort:

– 7 TnG deadlift – heavy; build per set

– 6 burpees AFAP

– 20 sec Row all out

rest 4-6 min

Wednesday 4/29

10 min AMRAP

– 6 NPU burpee/sandbag to shoulder (3/side)

– 8 sandbag weighted walking lunges- 4/side (60/30)

– 10 KB swings (53/35)

– 150 m row

R3M

10 min AMRAP

– 5 DB hang power clean + push press (35/20ish)

– 7 Box jump – SD (24/20”)

– 200 m run

R3M

10 min AMRAP

– 5 T2B

– 7 wallballs (20/14)

– 9 supermans

– 21 double unders (63 singles)

Thursday 4/30

A) EMOM x 8 min

– 1&1/4 front squat 2-3 reps @ 65%

B) EMOM x 8 min

– 1 hang clean + 1 clean + 1 split jerk (moderate to heavy)

C1) Waiter’s walk down and back – heavy (switch arms); R60S

C2) Double KB front rack reverse lunges 10-12 (tough); R60S

C3) Top of ring dip hold x 30 sec; R90S x 3 sets

Friday 5/1

A) EMOM x 10 min

E: bench press 3-4 @ 70%

O: Romanian deadlift 5 reps (tough)

+

For time:

– 40 wall balls

– 30 pull-ups

– 20 overhead squat (95/65)

– 10 power snatch

– 20 HSPU

– 30 burpees

– 40 wall balls

*20 min cut-off; scale as needed

Monday 4/20

A) Back squat 4 reps; R2-3M x 4 sets (Compare to 4/13)

B) E2MOM x 10 min (5 sets)

– 1 clean pull + 1 hang squat clean + 2 front squats

+

10 min AMRAP at 80-90%:

– 5 pull-ups

– 10 C2G push-ups

– 15 air squats

Tuesday 4/21

A1) Push press clusters TnG 2.2.2 R10S/30S

A2) 20-30 hollow rocks; R30S

A3) Pendlay row (tough) 8-10 R2M; x 3 sets

B1) Weighted ring dip cluster 2.2.2 R10S/30S; R30S

B2) AMRAP horizontal ring row w/ supinated grip @ 30X0; R30S

B3) 100m farmer’s walk (heavy!); R2M x 3 sets

Wednesday 4/22

10 min AMRAP

– 8 sandbag weighted walking lunges- 4/side (60/30)

– 10 KB swings (53/35)

– 150 m row

R5M

10 min AMRAP

– 5 Power snatch (75/55, 55/35)

– 7 Box jump – SD (24/20”)

– 200 m run

R5M

10 min AMRAP

– 5 T2B

– 7 wallballs (20/14)

– 9 sit-ups

– 21 double unders (63 singles)

Thursday 4/23

A) Front squats

3 @ 80%

2 @ 85%

1 @ 90%

3 @ 85%

2 @ 90%

1 @ 95%; R2M after each set

– work overhead squat mobility/snatch complex during rest

B) EMOM x 8 min

– 1 snatch pull + 1 hang power snatch + 2 overhead squats

C) Row 750m @ 90%; R90S x 3 (keep same pace as last weeks 500s)

Friday 4/24

A) EMOM x 10 min (compare to 4/13)

– 1 power clean + 2 split jerk (build from 65%)

B) EMOM x 8 min

– 5 TnG push jerks off rack @80% of A

C) 800m run TT

R5M (go at beginning of new min)

5 min max CTB pull-ups (or muscle ups)

R5M

800m run TT

EDCF Coach Introduction With Jon Bunner from Casey Reid on Vimeo.

^Check out the video above.^

Introducing the man, the myth, the legend… Coach Jon Bunner. Jon had been a member at EDCF for about 2 years before deciding to up his game and go through our Coach’s Prep Program. A few month’s later and his has started coaching his own classes on Wednesday evenings with a new energy that you don’t want to miss. Check out the video to find our more!