MONDAY
Vanguard Gym/CrossFit Manassas has NO CLASSES in observance of Labor Day. Enjoy the long weekend, and come back ready to hit a hard week of training!
TUESDAY
WEIGHTLIFTING
BN 3@70, 3@80, AMrAP @90% on a 2:30 INT
CONDITIONING (competition/test)
A/B Partner Workout, 8 RFT:
6 HSPU
10 TTB
14 Alt SA DB/KB Lunge (35/20 lbs)
*goal: sprint effort; start with big sets of HSPU and TTB and see how long you can hold on
SUPPLEMENTAL TRAINING
3 sets:
15 Incline DB Curl
10 DB Row e/s
BKSQ -or- FRSQ 5×1 @80, 85, 90, 95, 95%
-do whichever squat you are not doing on Fridays
WEDNESDAY
WEIGHTLIFTING
DL 3@70, 3@80, AMrAP @90% on a 3:30 INT
CONDITIONING (training)
Run 4x400m at goal 5k pace – 15 seconds, Rest 2:00
*goal: compare to 7/15/22; consistently faster than that day is more important than negative splits
SUPPLEMENTAL TRAINING
3 sets:
10 Good Mornings
15 GHD Sit Ups
15 GHD Hip Extensions
THURSDAY
WEIGHTLIFTING
CNJK 2@75, 2@80%, 1@85%, 1@90%, 1@90+% on a 2:30 INT
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 MR Cal Row
“evens”) 1:00 athlete’s choice skill work
*goal: consistent more calories each round; small beautiful sets of skill work
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 5×3
-ideally this is done before class
-heavier than last week
FRIDAY
WEIGHTLIFTING
SN 2@75, 2@80%, 1@85%, 1@90%, 1@90+% on a 2:30 INT
MORE WEIGHTLIFTING
BKSQ -or- FRSQ 3@70, 3@80, AMrAP @90% on a 3:00 INT
SUPPLEMENTAL TRAINING
3 sets:
10 Bulgarian Split Squats e/s
10 Leg Abduction e/s
10 Seated SL Leg Curl e/s
SATURDAY
PR 3@70, 3@80, AMrAP @90% on a 2:30 INT
CONDITIONING (training)
EMOM 30:
min 1) 10-15 RKBS (70/55 lbs)
min 2) 10-15 WB (20/14 lbs)
min 3) 20-50 DU
min 4) 10-15 Push Ups + Plank Hold for remainder of :30
min 5) Rest
*goal: work no more than :30 of each minute; can go up in reps but not back
SUPPLEMENTAL TRAINING
3 sets:
10 V Bar Lat Pulldown
15 Incline DB BN
SN – warm up to 60%, then singles with 3-5% jumps up to a heavy single for the day
CNJK – warm up to 60%, then singles with 3-5% jumps up to a heavy single for the day
