MONDAY
CONDITIONING (aerobic capacity)
3 Rounds for quality:
station 1) 4:00 Row
station 2) 4:00 cycle through: 10 SA RKBS e/s + :30 DB/KB Waiter Hold e/s + 12 Alt Cossack Squats (all at same weight)
station 3) 4:00 static stretching, at least 1:00 per stretch
*goal: pick up where you left off at each previous station; move at a consistent pace; transition with purpose
SUPPLEMENTAL
15 min on one of the following:
supplemental work / missed lift from the week
skill work
mobility work
TUESDAY
WEIGHTLIFTING
BN
10@45, 8@55, 6@65% on a 3:00 INT
*off of conservative, goal 1RM (2.5-5 lbs heavier than previous max or H4tD from last week)
BKSQ -or- FRSQ
10@45, 8@55, 6@65% on a 3:00 INT
*off of conservative, goal 1RM (5-10 lbs heavier than previous max or H4tD from last week)
SUPPLEMENTAL
3 sets:
10 Seated SA Cable Row
10 DB Lat Raise
3 sets:
10 B Stance DB RDL e/s
10 Seated Hamstring Curl
WEDNESDAY
WEIGHTLIFTING
PR
10@45, 8@55, 6@65% on a 3:00 INT
*off of conservative, goal 1RM (2.5-5 lbs heavier than previous max or H4tD from last week)
CONDITIONING (training)
5 Rounds, 1 every 3:00:
25 DU
5 HGPCN (135/95 lbs)
25 DU
5 STO (135/95 lbs)
*goal: at least 1:00 rest per round; pick weights that are challenging but allow you to move well
SUPPLEMENTAL
3 sets:
10 Seated Arnold PR
10 Cable Face Pull
THURSDAY
WEIGHTLIFTING
DL
10@45, 8@55, 6@65% on a 3:00 INT
*off of conservative, goal 1RM (5-10 lbs heavier than previous max or H4tD from last week)
CONDITIONING (training)
4 RFT:
400m Run
18 AbMat Sit Ups
14 Alt DBSN (50/35 lbs)
10 Pull Ups
*goal: consistent pace on run; break up movements less as workout goes on
SUPPLEMENTAL
3 sets:
10 Standing Leg Abduction e/s
10 Standing Calf Raises
FRIDAY and SATURDAY
Vanguard Gym and Vanguard Gym Strength & Conditioning have NO CLASSES in observance of Independence Day. Enjoy your holiday, be safe, and we’ll see you on Monday for regular class times.
