MONDAY
Vanguard Gym / Vanguard Gym Strength & Conditioning has NO CLASSES in observance of Memorial Day.
TUESDAY
WEIGHTLIFTING
BKSQ 5@55, 5@65, AMrAP@75% on a 3:00 INT
*add 5-10lbs to max from last week
CONDITIONING (training)
5 Rounds, 1 every 4:00:
10 Pull Ups
12 WB (20/14 lbs)
14 Alt DBSN (50/35 lbs)
Weighted Sit Ups until 3:00
*goal: choose hardest version of each movement you can, and mix in harder version if you can’t do all the reps that way; consistent or more reps each round
SUPPLEMENTAL TRAINING
3 sets:
10 Reverse Hyperextensions
12 Banded Squat Walks e/s
15 Standing Calf Raise
WEDNESDAY
WEIGHTLIFTING
BN 5@55, 5@65, AMrAP@75% on a 3:00 INT
*add 2.5-5 lbs to max from last week
CONDITIONING (competition/test)
Row 5-6x500m; 1:1 work to rest
*goal: consistent or negative splits; faster than 03/25/26
SUPPLEMENTAL TRAINING
3 sets:
10 DB Hammer Curl
12 SA DB Row e/s
15 Wide Lat Pulldown
THURSDAY
WEIGHTLIFTING
athlete’s choice: SN -or CNJK 5 sets on a 2:30 INT
2@85, 1@90, 1@95, 1@95+, 1@95+%
CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds)
“odds”) 1:00 athlete’s choice skillwork
“evens”) 10 BBJO (24/20″)
*goal: work on rhythm for BBJO, and taking fewer steps each rep
SUPPLEMENTAL TRAINING
SN BAL 5×2 -or JK 5×2, heavier than last week
FRIDAY
WEIGHTLIFTING
DL 5@55, 5@65, AMrAP@75% on a 3:30 INT
*add 5-10lbs to max from last week
CONDITIONING (competition/test)
A+B Partner Workout, 4 RFT:
A) 400m Run
B) 15 KBS (55/35 lbs) + 10 TTB
*goal: look over “Helen” strategies if you have a previous time; break up movements less as workout goes on
SUPPLEMENTAL
3 sets:
10 Leg Press
12 Reverse Lunges e/s
15 Seated Leg Extensions
