the evolution
1) KB hi pull, snatch, reverse lunge
descending ladder from 10 to 1 of each movement on each side
50# load goal
2) 6 squats at 225, 185 or 135 +
6 dead hang pull ups +
1 minute rest
(10 rounds)
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Be smart. This is dangerous physical training. The evolutions (daily workouts) on this site are completed under professional and well educated supervision. This blog is intended to inspire and chart the growth of our clientele, it is not intended in any way to be a suggested workout plan for any person who is not under our direct supervision and guidance. Should you choose to do any of the evolutions or movements on this site you do so at your own risk. EFC (Extreme Fitness Concepts) is not responsible for any negative consequence you may encounter as a result of your choosing to do this intense form of physical activity.
Extreme Fitness Concepts
Extreme Fitness Concepts (EFC) is a fitness ideology that combines multiple energy systems in a short durational high intensity training session to create a superior level of balanced fitness. Psychology is a key factor in EFC training as breaking through mental plateaus is essential to complete the day’s evolution. We train minds. We train the spirit. We develop philosophies and test them daily. Through physical exhaustion we seek the higher self.
The Energy Systems:
strength, speed, power, endurance, philosophy, spirit.
The Movements:
Olympic lifts, Power lifts, Kettlebell movements, Sandbag training, Bodyweight movements, and improvised object implementation.
The Evolution:
An EFC session is known as an evolution. After your session, you are not the same person that you were prior to it. Therefore, you have evolved in some way, however subtle it may be. An EFC evolution can lasts between a few minutes to an hour. It is essential that the session is treated like an event. Start with a goal and race for it. A typical evolution leads to full systemic overload. The heart of the evolution is the goal orientated completion of a task working against personal bests.
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1 comment:
That ladder was brutal. 30 lbs kb, clocking in at 19:41. 10 was a good workout, 9, was tough to get through, 8, 7, and 6 felt nigh impossible. 5 onward was like a downhill run, it just started to get so much easier.
135 lbs for the squats, started with a 30 lbs assist for the pull ups, but did 70 after the first set and a half. In both cases, I feel like I could've gone heavier (70 was too much assist, I think 50 or 60 would've been optimal in retrospect). I think because I felt so worn out from the first evolution, that I wasn't accounting for the one minute rest. I should've really done at least 185. Oh well. Final time 18:18.
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