A Few Tips for EIE

Friday, January 10, 2014


Keg Drill
External Rotation w/theraband
OH Band distraction


400 meter Run
10 Wall Squats

Perform unbroken with pvc, or any weight barbell:

10 Good Mornings
10 BtN Snatch Grip Press
10 Overhead Squats, hold the bottom of last rep 

Then 2 rounds, 3 reps each unbroken of:

Power Snatch Balance
Power Snatch from Position 1
Power Snatch from Position 2
Power Snatch from Position 3
(second round is full squat)


20 min to establish a 1RM Snatch.

Notes:  Establish a new PR for 2014.  Focus on making hip contact and speed under the barbell.  Catch the barbell with complete lockout and trust your legs in the bottom of the squat to finish the movement.  


For time:
3 Power Snatches 115/75#
6 C2B Pull-ups
9 Target Burpees

6 Power Snatches 115/75#
9 C2B Pull-ups
12 Target Burpees

9 Power Snatches 115/75#
12 C2B Pull-ups
15 Target Burpees

12 Power Snatches 115/75#
15 C2B Pull-ups
18 Target Burpees

15 Power Snatches 115/75#
18 C2B Pull-ups
21 Target Burpees
-20 min cap-

Notes:  Sub regular pull ups for C2B.  If you struggle with quality form with the snatch, sub out power cleans at the same weight for this workout.

Cool Down:

100 Abmat sit ups

Do you know what it takes to be a CHAMPION?

The EIE Challenge starts one week from today.  There are so many things you need to take care of before the challenge starts.  You will continue to be reminded on the blog, via email, outside and inside the gym, friends, family, neighbors, and of course the coaches that you need to get ready to dominate your specific goal. 

Here’s a few things to think about going forward with the week leading up to the challenge and a couple tips to help you though.

Take advantage of the food services at PCF.  As Gretchen and Diso mentioned earlier in the week, make sure to take advantage of all of the nutritional services the gym provides.  Brian’s Bowls are awesome; super tasty and super convienient.  Venice Merchant Produce is also a great service that provides fresh produce delivered to the box weekly.  If you’re looking for quality meat, US Wellness is the only place I go to for grass fed beef.

Try to surround yourself with like-minded individuals or groups during the challenge.  Friends are great but they can also have a tendency to make you do things you may not want to do; like get wasted on a Friday night or stay up late watching movies and eating ice cream.  Last year, many of the members got together and had their own little potluck’s on Friday and Saturday nights to help stay focused on their goals.  I even got invited to a couple!  Community support works like magic.

The most important thing during this challenge is to make your home/kitchen a safe zone.  If you plan on eating super clean then make sure there is nothing that will tempt you.  Take time this weekend and go through your fridge, freezer, cupboard, and the secret stash under your bed and rid all of those unhealthy, oh so good, if you eat it you’ll feel guilty- food.  

Good luck and remember to have fun.  I promise if you stress out to much you will more than likely fail or not be as successful as you could.  Get proper sleep, eat clean, show up to the box, do yoga once/twice a week, and believe in yourself.  You can do anything for 6 weeks.

Stay tuned, there will be more tools and tips for you to use on your journey.




You might also like