MONDAY
Vanguard Gym / Vanguard Gym Strength & Conditioning has NO CLASSES in observance of Veterans Day.
TUESDAY
WEIGHTLIFTING
(SN High Pull + HGSN + OHSQ) on a 2:30 INT
5×2 @60, 60, 60, 65, 65%
*off of conservative, goal 1RM (slightly heavier than heavy single from last week)
CONDITIONING (competition/test)
For time:
42-30-18
WB (20/14 lbs)
21-15-9
TTB
*goal: choose
SUPPLEMENTAL
(1 JK Drive + 1 PP + 1 JK) 5×2 @45, 45, 45, 50, 50%
WEDNESDAY
WEIGHTLIFTING
BN 6 sets on a 3:00 INT
80×1, 85×1, 90×1, 50×10, 55×8, 60×6
*use conservative, goal 1RM (same weight as last week)
BKSQ -or- FRSQ 6 sets on a 3:00 INT
80×1, 85×1, 90×1, 50×10, 55×8, 60×6
*use conservative, goal 1RM (same weight as last week)
SUPPLEMENTAL
3 sets:
10 Cable Flye
10 OH Tricep Extensions
3 sets:
10 Standing Leg Abduction e/s
10 Seated Hamstring Curl
THURSDAY
CONDITIONING (aerobic capacity)
AMRAP 40:
500/450m Row
4-8 Tire Flips
60 Single Unders
10 (5 e/s) DB Plank Pull Throughs
*goal: move at pace that allows you to speak but not carry on full conversations; try to keep same pace as last week, but for longer
SUPPLEMENTAL
Choose between:
15 min lift/accessory work
15 min skillwork
15 min mobility
FRIDAY
WEIGHTLIFTING
(CN High Pull + HGCN + JK) on a 2:30 INT
5×2 @55, 55, 55, 60, 60%
*off of conservative, goal 1RM (slightly heavier than heavy single from last week)
CONDITIONING (practice) – EMOM 15:
min 1) 8 TnG DL
min 2) 8-12 OTB Burpees
min 3) Rest
*goal: practice moving quickly with straight back on DL; can go up in weight but not back
SUPPLEMENTAL
SN Pull 5×3 @95%
SATURDAY
WEIGHTLIFTING
PR 5 sets on a 2:30 INT
80×1, 85×1, 90×1, 50×10, 55×8, 60×6
*use conservative, goal 1RM (same as last week)
CONDITIONING (training)
AMRAP 36:
18 Pull Ups
24 Push Ups
30 Box Step Ups (50/35 lbs) (24/20”)
Every 6:00, including 0:00, Run 400m
*goal: find manageable sets of each movement
SUPPLEMENTAL
3 sets:
10 DB Iron Cross
10 DB Bicep Curls
