Vanguard Gym and Vanguard Gym Strength & Conditioning have NO CLASSES on Saturday 08/30 and Monday 09/01 in observance of Labor Day.
MONDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 4 sets on a 2:30 INT
8@55%, 6@60%, 4@65%, 4@65%
*off of conservative, goal 1RM (5-10 lbs heavier than what you did last week)
CONDITIONING (training)
5 cycles of 2:00 AMRAP / 1:00 Rest
5 Pull Ups
10 Push Ups
15 Air Squats
*each cycle, pick up where you left off
*goal: consistent or more rounds/reps each cycle; full ROM on whatever version of movement you choose
SUPPLEMENTAL
2 sets:
15 B Stance DB RDL e/s
15 Seated Hamstring Curl
TUESDAY
WEIGHTLIFTING
PR 4 sets on a 2:00 INT
8@55%, 6@60%, 4@65%, 4@65%
*off of conservative, goal 1RM (2.5-5 lbs heavier than what you did last week)
CONDITIONING (training)
A/B Partner Workout, alternating movements, 10 RFT:
200m Run
10 Alt DBSN (50/35 lbs)
15 AbMat Sit Ups
*goal: consistent or faster pace on each run; pick weight that you can do UB
SUPPLEMENTAL
2 sets:
15 Seated Arnold PR
15 Cable Face Pull
WEDNESDAY
WEIGHTLIFTING
DL 4 sets on a 3:00 INT
8@55%, 6@60%, 4@65%, 4@65%
*off of conservative, goal 1RM (5-10 lbs heavier than what you did last week)
CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds):
“odds”) 1:00 athlete’s choice skillwork
“evens”) 15 RKBS
*goal: can go up in weight but not back; focus on deliberate breathing before you add weight
SUPPLEMENTAL
2 sets:
15 Standing Leg Abduction e/s
15 Standing Calf Raises
THURSDAY
CONDITIONING (aerobic capacity)
3 Rounds for quality:
station 1) 3:00 Row / Run / Walk – remember we are doing our 1 mile time trial tomorrow
station 2) 3:00 cycle through: 10 (Right Lunge + Left Lunge + Air Squat) + 5 (Inchworm + 2 Push Ups) + 25m FC
station 3) 3:00 tire flip (roughly 1 every 30 seconds; no more than 8)
*goal: same pace as last week but for longer; 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
FRIDAY
WEIGHTLIFTING
BN 4 sets on a 2:30 INT
8@55%, 6@60%, 4@65%, 4@65%
*off of conservative, goal 1RM (2.5-5 lbs heavier than what you did last week)
CONDITIONING (practice) – EMOM for 15 min:
min 1) 6-10 TTB
min 2) 10-15 WB
min 3) Rest
*goal: can go up in weight and reps, but not back; full ROM for whichever version of movements you are doing
SUPPLEMENTAL
2 sets:
15 Seated SA Cable Row
15 DB Iron Cross
SATURDAY
Vanguard Gym and Vanguard Gym Strength & Conditioning have NO CLASSES on Saturday 08/30 and Monday 09/01 in observance of Labor Day.
