Programming Overview: May 8-14

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Thank you East Dallas! Say hello to the new Advocate Best Of 2017: Best Place To Work Out. We couldn’t have won without the support of our amazing members and community. Be proud! We are!

Thanks to everyone who came out yesterday for the first meeting of the 12 week EDCF Nutrition & Wellness Program. In case you missed it, I will post more information about the program in a separate blog post.


Monday 5/8

Snatch Cycle Day 3

A) Snatch tech work

 

B) E2MOM x 3 sets:

– 3 x high hang snatch

E2MOM x 3 sets:

– 2 x hang snatch

E2MOM x 3 sets:

– 1 x snatch

*Build from 60-90%. Pause 1-2 sec in receiving position of each lift.

*Goal here is perfect movement before load.

*If mobility is an issue stick to the power snatch.

 

B) 3 rounds, 4 minute running clock:

– 400m run

– 10 burpee pull-ups

– max effort ground to overhead in remaining time

R2M

*G2O: 155/105, 135/95, 115/75, 95/65

*Rx+ perform 7/5 bar muscle ups

 

Tuesday 5/9

A) Every 2.5 min x 6 sets: back squat

Set 1 – 6 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 2 reps @ 85%

Set 4 – 2 reps @ 90%

Set 5 – 1 rep @ 95%

Set 6 – One set of: max unbroken reps @ 90%

***only allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over!

 

B) Every 2.5 minutes x 5-8 sets:

– 8 burpees over the bar

– 8 toes to bar

– 8 thrusters (95/65)

 

Wednesday 5/10

A) E3MOM x 12 min (4 sets)

– TnG power clean cluster 3.3.3

*R10S between clusters. Building each set.

 

B) E3MOM x 12-15 min (4-5 sets):

– 20/15 cal row

– 16 alternating DB snatch (50/35)

– 12 goblet hold walking lunges

 

Thursday 5/11

A) AMRAP in 8 min @ 80-90%

– 250/200m row

– 5 strict HSPU or 10 L-seated DB press

– 15 RKB swings (53/35)

Rest 6 minutes, and then…

+

AMRAP in 8 min @ 80-90%

– 200m run

– 40 double unders

– 15/12 hand release push-ups

Rest 6 minutes, and then…

+

AMRAP in 8 min @ 80-90%

– 20 box jumps – step down (24″/20″)

– 15 DB anchored sit-ups

– 10/7 ring dips

 

B) Mobility U-Pick:

– shoulders

– t-spine

– hips

– ankles

*pick one and do 2-3 mobility drills with the help of your coach.

 

Friday 5/12

A) E3MOM x 15 min:

– 5 x push press (build to a heavy set)

– 6-12 strict supinated pull-ups

 

B) Three sets of:

– good mornings x 6 reps @ 3011

R10-15S

– alternating reverse lunges x 12 reps

Rest as needed

*Goal is to use the same weight for both. Barbell on back. Be safe.

 

C) Three sets of:

– seated hand over hand sled pull

– 1 lap/arm suitcase carry

– 1 min low ring or floor front leaning rest (FLR)

Rest as needed

 

Saturday 5/13

8am Masters

9am CrossFit

10am Barbell/Open Gym

 

Sunday 5/14

8am Endurance

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