MONDAY
WEIGHTLIFTING
BKSQ – 20 minutes
5-7×1 up to a heavy for the day / new 1RM
-or-
5×5, adding weight each set, on a 3:00 INT
*go heavy for the day if you have been coming in consistently and hitting your numbers
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 10:
200m Run (100m down and back, Sluggo)
20 RKBS (55/35 lbs)
20 AbMat Sit Ups
*goal: consistent, face pace on run; pick weight that you could do unbroken for RKBS
SUPPLEMENTAL TRAINING
2 sets:
10 Good Mornings
12 Standing Leg Abduction e/s
20 Standing Calf Raise
TUESDAY
WEIGHTLIFTING
SN 5 sets of 2-3 reps, light weight and adding some weight from last week, on a 2:30 INT
*most important thing is being able to get into the positions safely; focus on full, pain-free ROM before anything else
CONDITIONING (practice) – EMOM 15:
min 1) TBD
min 2) TBD
min 3) TBD
*goal:
SUPPLEMENTAL TRAINING
JK 5 sets of 2-3 reps, light weight and adding some weight from last week
WEDNESDAY
WEIGHTLIFTING
BN – 20 minutes
5-7×1 up to a heavy for the day / new 1RM
-or-
5×5, adding weight each set, on a 3:00 INT
*go heavy for the day if you have been coming in consistently and hitting your numbers
CONDITIONING (training)
A+B Partner Workout, AMRAP 20:
A) 40/32 Cal Row
B) 10 BBJO (24/20″)
*goal: move as quickly as you safely can on the BBJO; try to get all your rest after the BBJO; steady pace on row
SUPPLEMENTAL TRAINING
2 sets:
15 Cable Bicep Curl
12 Wide or Grippy Lat Pulldown
10 SA Cable Row e/s
THURSDAY
WEIGHTLIFTING
CNJK 5 sets of 2 reps, light weight and adding some weight from last week, on a 2:30 INT
*most important thing is being able to get into the positions safely; focus on full, pain-free ROM before anything else
DL – 20 minutes
5-7×1 up to a heavy for the day / new 1RM
-or-
5×5, adding weight each set, on a 3:30 INT
*go heavy for the day if you have been coming in consistently and hitting your numbers
OPTIONAL ACTIVE RECOVERY
About 20-25 minutes for quality:
Row/Jog/Bike 2:00
Jog/Walk/Bike 2:00
Mobility/Static Stretching/Foam Rolling 4:00
*goal: move continuously, but at a very easy pace (if you have a HR monitor, HR should stay at or below 70%); times do not have to be exact — if you finish your jog at a good spot and it’s below 2:00 no worries, if it’s over no worries
SUPPLEMENTAL TRAINING
SN BAL 5×2-3, light weight
FRIDAY
Vanguard Gym Strength & Conditioning has NO CLASSES. If you’re headed out, be safe and have fun! Happy Halloween!
SATURDAY
WEIGHTLIFTING
PR – 20 minutes
5-7×1 up to a heavy for the day / new 1RM
-or-
5×5, adding weight each set, on a 2:30 INT
*go heavy for the day if you have been coming in consistently and hitting your numbers
CONDITIONING (training)
TBD
SUPPLEMENTAL TRAINING
2 sets:
15 DB OH Tricep Extensions
12 Lat Pressdown
10 SA Cable Lat Raise
