"BOOK ENDS"
first
10 deadlift @ BODYWEIGHT
10 pull up
25 double unders or 150 jump ropes
25 sit up
(5 rounds)
then
1 full clean & jerk @ 1/2 bodyweight every 30 seconds for ten minues
then
10 deadlift @ BODYWEIGHT
10 pull up
25 double unders or 150 jump ropes
25 sit up
(5 rounds)
skip to main |
skip to sidebar
EFC's Main Site
***READ THIS FIRST***
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
Everything on this site is under copyright and trademark and is the sole property of Extreme Fitness Concepts.
5 comments:
Opening Bookend: DNC, got about 17 or so situps on the last set when time was called (honestly, I don't remember exactly, because I stubbornly finished the set of 25, even if it was over time). 135 lbs on the deadlifts, jumping pullups, jump ropes with the rope alongside (otherwise I trip a lot). I think I might've finished, if I hadn't taken breaks during the first two sets of jump ropes (I'd do 100 and then take a breather before doing the last 50), which I stopped doing on set 3.
Books: 75 lbs. Probably could've gone heavier here, but at least it meant I wasn't completely drained for the final gamut.
Closing Bookend: Same weights and mods, 17:31. Glad I was able to make up for not finishing the first one in time.
Felt good to use emotion productively. I was able to use the anger as a motivator, but didn't let myself wallow in it, which is ultimately self-defeating.
Really glad I came tonight. Looking forward to next week.
Chapter 1: 22 minutes (over time limit)
235lbs deadlifts (not easy for me)
pullups were usually kip then to jump pullups
rope and situps could basically do forever...
Chapter 2: 115lbs - left shoulder has been hurting the last couple of days probably attempting HSPU so this wasn't very pleasant but I got through it.
Chapter 3: Had to drop down to 205lbs and finished 1 round then dropped down again to 165lbs and finished another round the start of round 3 couldn't do any more deadlifts so Steve made me do 15 pullups, 200 jump ropes and 50 situps for remainder. Finished 2 rounds of that.
Def very hard and I still have to work on strengthening my deadlift. Will continue to practice.
Thanks again guys for an amazing night!
Have a great weekend!
P.S. I'm gonna cut Jess next time I see her to make sure she can bleed and is human... she might be the terminator.
Sorry I missd it guys.
I know it's last minute, but if anyone is interested, I just found out that I'm competing at 1pm. It also doesn't look like they're being strict about admission, so you can probably just walk in. Jackie O high scool on W46th st off times square.
1ere: 10:17 @ 145# DL
2eme: 105#
3eme: 10:58 @ 155# DL
I'll cut you right back, edgar!
how'd it go jt?
Post a Comment