Don’t forget about our GOAL-SETTING / COMPETITION CONVERSATION this Friday, January 3rd, at 7:15pm.
All disciplines are encouraged to attend!
MONDAY
WEIGHTLIFTING
BN 5 sets on a 2:30 INT
70×3, 70×3, 75×2, 75×2, 80×1
*use conservative, goal 1RM (same weight as last week)
CONDITIONING (competition/test)
A/B Partner Workout, alternating movements, 10 RFT:
25/20 Cal Row
20 Hollow Body Crunches
15 WB (20/14 lbs)
10 HR Push Ups
10 Pull Ups
*goal: break up movements less as workout goes on
SUPPLEMENTAL
2 sets:
15 Cable Flye
15 OH Tricep Extensions
TUESDAY and WEDNESDAY
Vanguard Gym / Vanguard Gym Strength & Conditioning has NO CLASSES in observance of New Years Eve and New Years Day. Enjoy your time, and we’ll see you in 2025! Don’t forget about our GOAL-SETTING / COMPETITION CONVERSATION this Friday, January 3rd, at 7:15pm. All disciplines are encouraged to attend!
THURSDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5 sets on a 2:30 INT
70×3, 70×3, 75×2, 75×2, 80×1
*use conservative, goal 1RM (same weight as last week)
CONDITIONING (practice) EMOM for 20 min:
min 1) 20-40 DU / DU practice
min 2) :30 side plank (right side)
min 3) 10 (5/5) Reverse Lunges
min 4) :30 side plank (left side)
*goal: can go up in weight and reps, but not back; full range of motion (ROM) and excellent posture on lunges before adding weight; add weight to planks (at hip) if they feel too easy
SUPPLEMENTAL
2 sets:
15 Standing Leg Abduction e/s
15 Seated Hamstring Curl
FRIDAY
Don’t forget about our GOAL-SETTING / COMPETITION CONVERSATION tonight at 7:15pm. All disciplines are encouraged to attend!
WEIGHTLIFTING
PR 5 sets on a 2:00 INT
70×3, 70×3, 75×2, 75×2, 80×1
*use conservative, goal 1RM (same weight as last week)
DL 5 sets on a 3:00 INT
70×3, 70×3, 75×2, 75×2, 80×1
*use conservative, goal 1RM (same weight as last week)
SUPPLEMENTAL
2 sets:
15 DB Iron Cross
15 DB Bicep Curls
2 sets:
15 Pendlay Row
15 Reverse Lunge e/s
SATURDAY
SN 4×2 @70, 70, 75, 75% on a 2:30 INT
*off of conservative, goal 1RM (same number as last week)
CONDITIONING (training)
5 RFT:
500m Row
10 Weighted Sit Ups (10/5 lbs)
8 Lateral OTB Burpees
6 STO (95/65 lbs)
*goal: row at a pace that allows you to move directly from movement to movement; choose weights that allow you to go UB
SUPPLEMENTAL
CNJK 4×2 @70, 70, 75, 75% on a 2:30 INT
*off of conservative, goal 1RM (same number as last week)
