THE EVOLUTION:
first
10-1 ladder of:
HSPU
pull ups
then
BB complex
5 cleans
4 front squat
3 push jerk
2 reverse lunge
1 snatch
(10 rounds)
then
partner row cool down (12 mins.)
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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.
Attention to the less creative
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7 comments:
10:14 for the first set (modified to hell, though, and I think I was doing the modified HSPU wrong for the first half....
16:45 at 65 lbs for the second set.
Sanjay, your movements have really come a long way in a very short period of time. You'll be doing the hspu sooner han you think. Keep drilling.
first: 9:24
then:12:23
THEN: Well, that was just mean.
Sanjay,
"A guy who came to Fight Club for the first time, his ass was a wad of cookie dough. After a few weeks, he was carved out of wood."
It's a transformation we all have to go through with this kind of training. Keep it up man.
so uhm, I feel like I have not been pushing myself hard enough and vow to give 200% next time I'll do another class .
I should stop beating myself up over it.
OK, so I couldn't move my biceps this weekend after that first evolution which I believe I finished in 12:03 (modified HSPU and kipin PU) but I was damn happy I actually got through all the pullups unassisted. I think it was Steve's ice grill before we started that made me get through them.
Second evolution was hard as hell and I finished at 20:05... think I tweaked my left knee in the process but feeling better now.
My back is def sore after all that was done... felt awesome and can't wait for this weeks!
kickass!!!
When are we getting some photographic evidence of the suffering Master Chief?
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