This Week at EDA - 08.05.23
Happy Monday athletes and welcome to a new week of training!
It may be a bank holiday, but luckily for those looking for a session our doors are open, and our coaching team are here to make sure you hit your goals!
We’ve got a packed week ahead, but if you have read any of our previous blogs, you will already know that!
We are moving into week two of Murph prep with two fresh workouts hitting your email inbox yesterday (so check your email apps if you missed this!)!
This week also see’s us hit our brand new strength cycle and we will start this cycle with a week of testing. This means we will be going heavy and pushing ourselves to see how our last strength cycle paid off and giving us a target for the end of this cycle.
Now if this isn’t your first time lifting you will potentially be familiar with this new cycle, and we think you are going to be excited! For the next six weeks we will be rocking the Wendler Cycle. A training program designed by former power lifter and strength coach Jim Wendler. It’s based on the principles of progressive overload which means we will be gradually increasing the weights in order to build muscle and see some real strength gains!
For our cycle we will be focusing on three main lifts, deadlift, back squat, and push press, one of the keys to this programs success is variation. Variation that will be achieved through different sets and reps throughout the six weeks. This variation is key to preventing boredom, and preventing training plateaus.
With all that covered let’s jump into this weeks training!
Monday -
Today we are hitting day one of the Wendler Cycle, with 15 minutes to work up to a heavy single push press. Remember to log your weights in the app! We want to see how just how much your hard work over the coming weeks pays off!
We won’t be ending there, instead we will be moving into a challenging for time workout of box jump overs, ring dips and shoulder to overheads. For those looking for a little extra credit we’ve added another workout to help get prepped for Murph! All the details are in the app!
Tuesday -
For those with a long weekend, it’s time to put that extra day of rest to good use! Why? You guessed it, it’s leg day! We will be hitting back squats, this time with 20 minutes on the timer, giving you plenty of time to work up to a heavy back squat.
Your conditioning today will be challenging, we are chucking 10 minutes on the clock and you will be working to hit max bike cals. Stopping every two minutes to complete 8 kettlebell swings and 8 goblet squats. It’s gonna be sweaty!
Wednesday -
We’re scheduling a little break from all that heavy lifting to give you the chance to work on your conditioning. Be prepared for a sweaty 18 minute AMRAP of 200 metre runs, lunges, burpee pull-ups, and toes to bar!
Before moving onto a little post-conditioning gymnastics practice! We are in week six of nine of our gymnastics program, and so far your progress has been incredible!
As always, if any of the movements seem intimidating, we’ve got a whole team of qualified coaches to get you through. We can offer alternatives to help you built up your strength or to accommodate any injuries. Just ask! It’s what we are here for!
Thursday -
We’ve programmed another challenging conditioning day!
Mixing it up with a mix of your favourite cardio, floor press, rope climbs, dumbbells rows, and planks. Oh, and if that isn’t enough we have a second workout for some extra Murph prep.
This will be a tough session, but we know you can do it, and we know you will feel incredible when it’s over!
Friday -
It’s deadlift day! Our favourite day of the week. You’ve got 20 minutes to work up to a heavy single, before we move onto the main event.
It’s our first named workout of the week! On Friday we are hitting “Gauc is Extra” a challenging 10 minute EMOM of deadlifts, powercleans and push jerks!
This is our pick for epic workout of the week, so make sure to fuel up!
Saturday -
It feels like a partner workout kind of day! So bring your pal, it’s gonna be a belter!
As always we have Muay Thai running every night of the week, giving you the opportunity to train challenging combos and let out some steam all whilst getting one hell of a workout.
Even if it’s your first time putting on a set of boxing, they will make sure you leave the class with a smile on your face and a love for a new sport!
It’s gonna be a hell of a week, and we can’t wait to see you achieve your goals!
If all of that sounds like your cup of tea, check out our membership options here. Have a fantastic week team!
