MONDAY
WEIGHTLIFTING
DL 6 sets on a 3:30 INT
90×1, 90×1, 90×1 50×10, 55×10, 60×10
*use conservative, goal 1RM (same as last week)
CONDITIONING (training)
A+B Partner Workout, AMRAP 15:
A) 500m Row
B) 5 PCN (135/95 lbs) + 10 Lateral OTB Burpees
*goal: consistent pace on rower; more rest after B every time
SUPPLEMENTAL
3 sets:
15 Pendlay Row
15 Reverse Lunge e/s
TUESDAY
WEIGHTLIFTING
BN 6 sets on a 3:00 INT
90×1, 90×1, 90×1, 50×10, 55×10, 60×10
*use conservative, goal 1RM (same weight as last week)
CONDITIONING (training)
5 Rounds, 1 every 3:00
50 DU
10 Alt Lunge (50/35 lbs) (switch hand after 5)
10 TTB
*goal: break up movements less as workout goes on; at least 30 seconds rest each round
SUPPLEMENTAL
3 sets:
15 Cable Flye
15 OH Tricep Extensions
WEDNESDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 6 sets on a 3:00 INT
90×1, 90×1, 90×1, 50×10, 55×10, 60×10
*use conservative, goal 1RM (same weight as last week)
CONDITIONING (training)
A/B Partner Workout, alternating full rounds, 10 RFT:
6 HSPU
12 Alt Pistol Squats
24 Alt Russian Twists (35/25 lbs)
*goal: rest as little as possible while it’s your turn to move; make movements as difficult as possible while being able to continue to move
SUPPLEMENTAL
3 sets:
15 Standing Leg Abduction e/s
15 Seated Hamstring Curl
THURSDAY and FRIDAY
Vanguard Gym Strength & Conditioning / Vanguard Gym has NO CLASSES in observance of Thanksgiving. Rest, enjoy the holiday, be safe! We’ll see you back on Saturday at 9:00am.
SATURDAY
CNJK 5×2 @70, 70, 70, 75, 75% on a 2:30 INT
*off of conservative, goal 1RM (same number as last week)
CONDITIONING (competition/test)
A/B Partner Workout, alternating movements, AMRAP 30:
30/24 Cal Row
25 RKBS (70/55 lbs)
20 WB (20/14 lbs)
15 Push Ups
10 Pull Ups
*goal: break up movements less as workout goes on; communicate with partner
SUPPLEMENTAL
SN 5×2 @70, 70, 70, 75, 75% on a 2:30 INT
*off of conservative, goal 1RM (same number as last week)
