1st
"partner effort"
10 c&p @ 95#
10 spike swings (hold while waiting)
(max rounds in 15 mins)
2nd
"135,135,135"
135 back squat @ 135#
135 lunges
(for time)
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***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
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1 comment:
W000T F!RST P0ST!!!111!!1
Partner effort: 3.5 Holding the KB didn't feel so bad to me while doing it, but I definitely felt the effects of it in my arms when I came back for the clean and presses. They were damn hard, and, starting with set #2, I could only really manage them in bursts of three. Really wish I could've pushed a bit harder on those to finish that fourth set. Alas.
135^3: 33:06, exhausting, but amazing at the same time. My legs and ass hurt clean through to Monday. Was just a matter of soldiering through and not letting myself take breaks that were too big. Probably sabotaged myself with an initial burst of 20 reps, but still managed to keep fairly consistent on five at a time (though around 90 or so, that started to falter, but I was able to regain my resolve with enough yelling from Steve). I was pretty delirious by the time I got to lunges. Wish I'd been as hardcore as Eric and done them without stopping. Had it in me, I'm sure, but was too wussy to do it. Oh well.
Oh, and everything was at load goals. Yay, me.
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