After the EmerFit Endurance program is underway (first group run this Saturday at 11am) we are thinking about putting together a program for this competition. We already have a captain in mind, the EmerFitter from the 1999 team.
Strength
See List
Skill Practice
Double Unders
Conditioning
Tabata Squats Bottom to Bottom
Skip past the first 45 seconds if you don’t like to see bloody bits. The rest is pretty entertaining. I think EmerFit needs a rule about not getting our sandbags dirty.
Four Plates
Strength
See List
Conditioning
10,9,8,7,6,5,4,3,2,1 reps of:
Scale-up: 32/24 KB, Clapping Push-up
Ninja Deadlift. Just a month too late for Day of the Ninja.
Strength
A1 Push Press 5-5-5-5-5 (Find 5RM)
A2 Seated Box Jump 5-5-5-5-5 ( Try to increase height from last week)
Conditioning
5 Rounds
Introduction
Week 2 of 8
This week we continue with the strength lifts and progression that we started last week. This is a ‘B’ week so we will only do strength work Monday – Thursday and then have Game Day on Friday. For Game Day we are introducing the strength and conditioning testing that will be the “metabolic conditioning” for Level 3 testing. The session is based on Operator Ugly. You’ll see this one repeated during this cycle so just feel it out this week and do not go all out.
Strength List
A1 Push Press 5-5-5-5-5 (Find 5RM)
A2 Seated Box Jump 5-5-5-5-5 ( Try to increase height from last week)
A1 Sumo Deadlift 5-5-5-5-5 (Find 5RM)
A2 Dips Max-Max-Max-0-0
A1 Russian Step-up 5×10 (Try to increase weight and height of step-up. Stay with one weight for all 5 sets)
A2 Close Grip Chin-up Max-Max-Max-0-0
Monday
Strength
A1 Push Press 5-5-5-5-5 (Find 5RM)
A2 Seated Box Jump 5-5-5-5-5 ( Try to increase height from last week)
Conditioning
5 Rounds
Tuesday
Strength
See List
Conditioning
10,9,8,7,6,5,4,3,2,1 reps of:
Scale-up: 32/24 KB, Clapping Push-up
Wednesday
Strength
See List
Skill Practice
Double Unders
Conditioning
Tabata Squats Bottom to Bottom
Thursday
Strength
See List
Conditioning
10 Min Max Rounds
Friday
Strength: No Strength
Game Day
Front Squat Max Reps (185/115)
then
Deadlift Max Reps in 60 seconds (225/135)
then
Shuttle Sprints Max Reps (1 touch = 1)
then
Strict Pull-ups Max Reps
Score is total reps. This workout should be completed with a partner in a “I go, you go” format. Warm-up loads and reps for the front squat and deadlift will be prescribed.
Look out! Emily is mad and she’s got a kettlebell.
Strength
See List
Conditioning
Row 5 min at 20 SPM pace
Then 7:00 Max Distance: 40 yard KB Farmer’s Carry (24, 16)
Then Row 3 min at 20 SPM pace
(Record total meters rowed and total distance farmer’s carry.)
Good luck to Ryan and Chris M. at the Colorado State Weightlifting Championship.
Which is a better position, the photo above or the one below? (We miss you Ali!)
Strength
See List
Conditioning
Run 1 Mile
Rest 5 min
Run 1 Mile
This one might get changed depending on what the weather does so don’t be surprised if you find something a little different when you get to the gym.
Get Up!
Strength
See List
Conditioning
10:00 As Many Rounds As Possible
Check our planned Race Series for both people interested in doing their first half or full marathon and those of you wanting to do one or more of the obstacle course races (e.g. Tough Mudder or Warrior Dash).
Someday
Strength
See List
Conditioning
For Time
Chris getting ready for this weekend.
Strength
A1 Push Press 5-5-5-5-5 (Find 5RM or Practice)
A2 Seated Box Jump 5-5-5-5-5-5 (Try to increase height each set)
Conditioning
12 Min Max Rounds
Coming Up This Week
Introduction
Week 1 of 8
This is Week 1 of our next 8 week cycle. John is doing the programming for this cycle and I think everyone will enjoy the new ideas. We will be using the Max Effort Black Box method for strength work which everyone should be familiar with from past EmerFit programs. We will also be using a week A/B format: During Week A we will not have a Game Day and we will do strength work on Fridays. In Week B we will Game Day on Friday and no strength work.
Strength List:
A1 Push Press 5-5-5-5-5
A2 Seated Box Jump 5-5-5-5-5-5
A1 Sumo Deadlift 5-5-5-5-5 (Find 5RM )
A2 Dips Max-Max-Max-0-0 (Use Jerk Blocks, Cage, or Rings)
A1 Russian Step-up 5-5-5-5-5 (Per leg, Practice this week with a doable weight)
A2 Close Grip Chin-up Max-Max-Max-0-0 (Grip should be inside shoulder width)
Monday
Strength
A1 Push Press 5-5-5-5-5 (Find 5RM or Practice)
A2 Seated Box Jump 5-5-5-5-5-5 (Try to increase height each set)
Conditioning
12 Min Max Rounds
Tuesday
Strength
See List
Conditioning
For Time
Wednesday
Strength
See List
Conditioning
10:00 As Many Rounds As Possible
Thursday
Strength
See List
Conditioning
Run 1 Mile
Rest 5 min
Run 1 Mile
(Record both mile times)
Friday
Strength
See List
Conditioning
Row 5 min at 20 SPM pace
Then 7:00 Max Distance: 40 yard KB Farmer’s Carry (24, 16)
Then Row 3 min at 20 SPM pace
(Record total meters rowed and total distance farmer’s carry.)
