Vanguard Gym Strength & Conditioning has NO CLASSES Wednesday – Friday in observance of Thanksgiving. Have fun and be safe!
MONDAY
WEIGHTLIFTING
BKSQ 5@40, 5@50, 5@60% on a 2:30 INT
*off of most recent 1RM or heavy for the day (same as last week)
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 20:
15 WB (20/14 lbs)
15/12 Cal Row
12 Alt DBSN (50/35 lbs)
*goal: consistent movements while it’s your turn to move
SUPPLEMENTAL TRAINING
2 sets:
15 Good Mornings
20 Standing Leg Abduction e/s
20 Standing Calf Raise
TUESDAY
WEIGHTLIFTING
SN 4 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 (training) – Every 1:30 x 15 (5 Rounds)
station 1) 8-12 BBJO (24/20″)
station 2) 20 Alt Russian Twists (35/25 lbs)
station 3) 8-12 TTB
*goal: consistent or same amount of reps each round
SUPPLEMENTAL TRAINING
JK 4 sets of 2-3 reps, light weight and adding some weight from last week
WEDNESDAY, THURSDAY, FRIDAY
Vanguard Gym Strength & Conditioning has NO CLASSES in observance of Thanksgiving.
