MONDAY
Vanguard Gym/CrossFit Manassas is CLOSED today in observance of Memorial Day. Come back ready to train on Tuesday.
TUESDAY
WEIGHTLIFTING
BN BN 8 @45%, 6 @55%, 4 @65% on a 3:00 INT
tempo: 31X1
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 athlete’s choice gymnastics skillwork – no kipping PU or TTB
“evens”) 2x (1 BtN JK + 1 OHSQ)
*goal: compare OHSQ to 5/23/22
SUPPLEMENTAL TRAINING
3 sets:
12 Barbell Curl
18 SA Seated Cable Row e/s
4 sets:
PP + BtN JK + JK (5 sec hold in split)
-10% lighter than last week
WEDNESDAY
WEIGHTLIFTING
DL 8 @45%, 6 @55%, 4 @65% on a 3:30 INT
tempo: 3011
CONDITIONING (training)
Run no more than 3x1200m, 2:00 rest
30 min cutoff
*goal: should be same pace as 4/25/22 and 5/313/22; consistent (not negative) paces, all at your goal 5k pace minus 5 seconds per 1200
SUPPLEMENTAL TRAINING
3 sets:
8 SL KB/KB RDL e/s
12 Sit Ups
12 Hip Extensions
THURSDAY
WEIGHTLIFTING
CNJK 5×2 @70% on a 2:30 INT
CONDITIONING (training)
6 Rds, 1 every 3:00
30 DU
10 DL (135/95 lbs) – no more than 30% of you DL
10 HSPU
*at least 1:00 rest each round; adjust HSPU so that you can do them in no more than 2 sets
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 4×2
-ideally this is done before class
-10% lighter than last week
CN segment pull (1”, knee, hip, finish) + CN Pull 5×2
-(1 rep = segment pull + regular pull)
-ideally this is done before class
-10% lighter than last week
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 8 @45%, 6 @55%, 4 @65% on a 3:30 INT
tempo: 31X1
CONDITIONING (practice) – EMOM 15:
min 1, 4, etc) :45 MR Cal Row (:45 on monitor)
min 2, 5, etc) 3 sets of TTB
min 3, 6, etc) Rest
*goal: consistent or more cal each round; small, beautiful sets on TTB
SUPPLEMENTAL TRAINING
3 sets:
8 Bulgarian Split Squats e/s
8 Leg Abduction e/s
12 Leg Curl
SATURDAY
PR 8 @45%, 6 @55%, 4 @65% on a 3:00 INT
tempo: 30X1
CONDITIONING (competition/test)
A/B Partner Workout, alternating movements
10 RFT:
12 BJO (24/20”)
24 AbMat Sit Ups
12 PCN (95/65 lbs)
SUPPLEMENTAL TRAINING
3 sets:
8 V Bar Lat Pulldown
12 Incline DB BN
SN – 3×1 @80%
CNJK – 3×1 @80%