MONDAY
WEIGHTLIFTING
DL 5@75%, 3@85%, AMrAP@95% on a 3:30 INT
*use same training max as last week
CONDITIONING (training)
5 RFT:
7 Clusters (75/55 lbs)
25 AbMat Sit Up
50 DU
*goal: experiment with rhythm that works for you on Clusters
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Seated Leg Curl
12 Reverse Hyperextensions
10 Pendlay Row
TUESDAY
Vanguard Gym/CrossFit Manassas has NO CLASSES in observance of Independence Day. Have fun, be safe, and we’ll see you back for regular class times tomorrow!
WEDNESDAY
WEIGHTLIFTING
BN 5@75%, 3@85%, AMrAP@95% on a 3:00 INT
*use same training max as last week
CONDITIONING (practice) – EMOM 20:
min 1) 2 sets of Push Ups
min 2) 6-10 BJ
min 3) 2 sets of TTB
min 4) Rest
*goal: can go up in height but not back; can go up in reps but not back; full ROM, quality push ups in plank position
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Cable Bicep Curl
15 Wide or Grippy Lat Pulldown
10 SA Cable Row e/s
THURSDAY
WEIGHTLIFTING
SN 3@65, 3@70, 2@70, 2@75, 2@80% on a 2:30 INT
*off of conservative goal 1RM
CONDITIONING (competition/test)
A/B Partner Workout, alternating full rounds, AMRAP 8:
15 WB (20/14 lbs)
10 Burpees
*goal: sprint effort; start at a pace that is maybe too fast and hang on as long as possible
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
CNJK 3@65, 3@70, 2@70, 2@75, 2@80%
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5@75%, 3@85%, AMrAP@95% on a 3:30 INT
*use same training max as last week
CONDITIONING (training)
Row 4-6x500m, Rest 1:30
*goal: consistent splits; compare times to 5/10/23 and try to row faster; we are doing fewer repeats with more rest today so try to push the pace; start to think about what a goal 500m time trial would be for you
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Good Mornings
12 Standing Leg Abduction e/s
20 Standing Calf Raise
SATURDAY
WEIGHTLIFTING
PR 5@75%, 3@85%, AMrAP@95% on a 3:00 INT
*use same training max as last week
CONDITIONING (training)
A/B Partner Workout, alternating movements 6 RFT:
400m Run
200m Sled Push (45/25 lbs)
20 (5/5/5/5) KBSN (55/35 lbs)
10 Pull Ups
20 Alt Russian Twist (55/35 lbs)
*goal: consistent paces on run and sled push; break up movements less as workout goes on
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 DB OH Tricep Extensions
15 Lat Pressdown
10 SA Cable Lat Raise
