MONDAY
WEIGHTLIFTING
SN 2@80%, 1@85, 87.5, 90, 92.5, 95% on a 2:30 INT
CONDITIONING (practice) – EMOM 15:
min 1, 4, etc) 5 HSPU
min 2, 5, etc) 10 Alt Pistols
min 3, 6, etc) 15 PU / MR PU in :45
*goal: first iteration of practice for benchmark workout “Mary”; at least :15 rest each minute; consistent or increased amount of PU each round; look up notes from 10/3/19
ACCESSORY
3×12-15
RFESS
Standing Leg Curl e/s
Standing Calves
4×6 RDL
TUESDAY
WEIGHTLIFTING
BN 3@80%, 2@85%, 2@90%, [email protected], 1@95% on a 2:30 INT
CONDITIONING (training)
AMRAP 10:
Max Calorie Row
EMOM (including 0:00) : 6 Alt DBSN (50/35 lbs)
*goal: about :40 row each minute
ACCESSORY
3×12-15
Incline DB Flye
Arnold Press
Cable Reverse Flye
WEDNESDAY
WEIGHTLIFTING
DL 3@80%, 2@85%, 2@90%, [email protected], 1@95% on a 3:00 INT
CONDITIONING (training)
A/B Partner Workout, 8 RFT:
A) 50 DU
B) 3 PCN + 3 FRSQ + 3 STO
A) 3 PCN + 3 FRSQ + 3 STO
B) 3 PCN + 3 FRSQ + 3 STO
A) 3 PCN + 3 FRSQ + 3 STO
20 min cutoff
*goal: second iteration of training for CompTrain workout “Machete”; use at least heaviest weight from practice day on 11/9/21
ACCESSORY
3×6 Supinated Pendlay Row
3×12-15
Supinated Grip Pulldown
Preacher Curl
DB Iron Cross
THURSDAY & FRIDAY
***Vanguard Gym/CrossFit Manassas has NO CLASSES in observance of Thanksgiving.***
If you have 24/7 access or are traveling and want some workouts to do, here are the lifts we would have done on Thursday and Friday:
CNJK 2@80%, 1@85, 87.5, 90, 92.5, 95% on a 2:30 INT
BKSQ -or- FRSQ 3@80%, 2@85%, 2@90%, [email protected], 1@95% on a 2:30 INT
Here is some conditioning you could do:
CONDITIONING
5 Rds, each round for time:
Run 400m
20 WB (20/14 lbs)
20 AbMat Sit Ups
Rest 1:00
*goal: roughly consistent times each round
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
And here is the accessory work usually programmed on Friday:
ACCESSORY
3×6 Hip Thrust
3×12-15
Single Leg RDL e/s
Leg Abduction e/s
Seated Calves
SATURDAY
WEIGHTLIFTING
PR 6×3 3@80%, 2@85%, 2@90%, [email protected], 1@95% on a 2:00 INT
CONDITIONING (training)
A+B Partner Workout, AMRAP 24:
A) 1000m Row
B) 2 Rds: 12 (6/6) KBSN (55/35 lbs) + 6 BBJO (24/20”)
*goal: consistent pace on rower; rest only after done with B
ACCESSORY
3×12-15
V Bar Pulldown
DB Incline BN
DB Hammer Curl
Cable Face Pull
