This Week at EDA - 29.05.23
Happy Monday Everyday Athletes and welcome to a new week of training!
We want to shout out everyone who came along to this weekend's seminar, we hope you enjoyed it as much as our coaches did!
Murph Monday is finally upon us, and it’s time to do this thing. Now we aren’t in the habit of lying to you, so let us be upfront and honest, this is going to hurt. It’s going to be hard, it’s going to be sweaty, but you will get through it, and you’ll help the person beside you get through it.
We are continuing with the Wendler program and our gymnastic work. It’s been great seeing so many of you giving it your all in the past few weeks. We’ve got a stacked week of training ahead, so let’s check it out, shall we?
Monday -
You know what’s coming. You know what to expect, we recommend fuelling up, caffeinating, and praying to the gods of fitness!
Tuesday -
Following on from yesterday's challenging session, we are slowing it down a bit and focusing on gymnastics skills. Our key movement for the day will be handstand push-ups. This is our ninth and final week of gymnastics so let’s see how our form has improved!
We’ll follow up with a 15-minute EMOM of bike cals, box jumps, handstand push-ups and plank holds. You know just something nice and easy after Murph…
Wednesday -
We continue with the gymnastics work but today we will be focusing on muscle ups, dedicating time to both strict and kipping.
We then move on to a rather exciting for-time workout! We are talking 50 Russian kettlebell swings, 40 V-Ups, 30 pull-ups, 40 swings, 30 v-ups, 20 chest-to-bar pull-ups, then finally 30 swings, 20 v-ups, and 10 ring muscle-ups.
This is going to be a blast.
Thursday -
To bring a bit of peace and normality to the world, that’s right you guessed it leg day. We are in week four of Wendler and our first go at five, three, ones. We start by lifting 75% of our one-rep max for five reps, then 3 reps at 85%, and one rep at 95%. However, when you are hitting your final set try and do as many reps as possible (and safely).
We are then hitting our second named workout of the week, “Point Break”. Now not only is this an excellent movie, but it’s also an excellent workout. This is a for-time workout comprised of front squats and burpees.
Friday -
Following the same lifting pattern from the day before, but this time with push press.
We’ll be following this up with a fun 15-minute AMRAP of 400m runs, push press, 200m run, and some overhead lunges. We told you it was fun!
Saturday-
We’ll be opening up our weekend session with muscle cleans, and power cleans before moving onto not one, but two workouts. One for a challenge for yourself, and one for a little partner sweat sesh.
Sunday is an open gym, so feel free to pop in grab a coffee and make up on any missed sessions, or practice some more of those gymnastics moves.
As always, we will be running Muay Thai classes every night this week, and following on from last weekend's seminar we’ve got some fun new combos to drill and some new techniques to play with. You’re gonna love it!
We can’t wait to see you tackle Murph and the other challenging workouts for this week. See you on the floor!
