MONDAY
Vanguard Gym and Vanguard Gym Strength & Conditioning have NO CLASSES on Monday 09/01 in observance of Labor Day.
TUESDAY
WEIGHTLIFTING
BN 4 sets on a 3:00 INT
1@75, 1@80, 1@85, 6@65%
*off of conservative, goal 1RM (same as last week, if you added weight to your 1RM)
BKSQ -or- FRSQ 4 sets on a 3:00 INT
1@75, 1@80, 1@85, 6@65%
*off of conservative, goal 1RM (same as last week, if you added weight to your 1RM)
SUPPLEMENTAL
3 sets:
10 DB Rows e/s
10 DB Lat Raise
3 sets:
10 Reverse Lunges e/s
10 Seated Hamstring Curl
WEDNESDAY
WEIGHTLIFTING
PR 4 sets on a 2:30 INT
1@75, 1@80, 1@85, 6@65%
*off of conservative, goal 1RM (same as last week, if you added weight to your 1RM)
CONDITIONING (competition/test)
For time:
1200m Run
15 PCN (135/95 lbs)
800m Run
10 PCN (165/115 lbs)
400m Run
5 PCN (195/135 lbs)
*goal: compare to 03/17/21; modify run to distances that you can keep a roughly steady pace; modify weights to be able to break up PCNs into 3-4 sets with quick breaks, if needed
SUPPLEMENTAL
3 sets:
10 DB Incline BN
10 SA Lat Pulldown e/s
THURSDAY
CONDITIONING (aerobic capacity)
5 Rounds for quality:
station 1) 3:00 Row/Walk/Run
station 2) 3:00 cycling through: 8 Ring Rows (easy) + 10 Inchworm Pushup + 12 Lunge, Lunge, Air Squat + 14 AbMat Sit Up
*goal: move at a pace and pick movements that allows you to keep your breathing and heart rate steady for the whole workout
SUPPLEMENTAL
15 min on one of the following:
supplemental work / missed lift from the week
skill work
mobility work
FRIDAY
WEIGHTLIFTING
DL 4 sets on a 3:00 INT
1@75, 1@80, 1@85, 6@65%
*off of conservative, goal 1RM (same as last week, if you added weight to your 1RM)
CONDITIONING (training)
5 RFT:
10 HSPU
10 TTB
20 RKBS (70/55 lbs)
*goal: break up movements less as workout goes on; choose variations/weight that allow you to break it up in
SUPPLEMENTAL
3 sets:
10 Standing Leg Abduction e/s
10 Standing Calf Raises
SATURDAY
WEIGHTLIFTING
SN + OHSQ 5 sets on a 2:30 INT
2@60, 60, 60, 65, 65%
*off of conservative, goal 1RM
CONDITIONING (training) – Every 1:30 x 20 (5 Rounds):
station 1) 15/12 Cal Row
station 2) 12 Alt DBSN (50/35 lbs)
station 3) 12 Lateral Burpee over DB
station 4) 12 Russian Twists e/s (35/25 lbs)
*goal: move for about 1:00 of each station
SUPPLEMENTAL
CN + FRSQ + JK 5 sets on a 2:30 INT
2@60, 60, 60, 65, 65%
*off of conservative, goal 1RM
