MONDAY – We are open and have regular class times today! Happy Labor Day!
WEIGHTLIFTING
BN 5@40, 5@50, 5@60% on a 2:30 INT
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 10:
20 DU
10 Alt DBSN (50/35 lbs)
5 Burpee
*goal: try DU in workout even if you cannot put together big sets; sprint effort
SUPPLEMENTAL TRAINING
2 sets, equal to last week:
15 Cable Bicep Curl
15 Wide or Grippy Lat Pulldown
10 SA Cable Row e/s
TUESDAY
WEIGHTLIFTING
CNJK 5×2 @65% on a 2:30 INT
CONDITIONING (training)
A+B Partner Workout, 5 RFT:
A) Row 30/24 Cal
B) 4 HSPU / 1 WW + 8 DL (135/95 lbs) + 12 WB (20/14 lbs)
*goal: pick weights/modifications that allow you to finish B in about 1:00; get all your rest after WB and before Row; take row at a steady pace, not at a sprint
SUPPLEMENTAL TRAINING
SN BAL 5×3 @60, 60, 60, 65, 65%
WEDNESDAY
WEIGHTLIFTING
DL 5@40, 5@50, 5@60% on a 2:30 INT
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odds”) 1:00 athlete’s choice skill work
“evens”) 2-4 Tire Flips
*goal: focus on technique and speed of tire flip, not just weight
SUPPLEMENTAL TRAINING
2 sets, equal to last week:
15 Seated Leg Curl
12 Reverse Hyperextensions
10 Pendlay Row
THURSDAY – Don’t forget it’s NFL spirit day! Represent your favorite teams in class!
WEIGHTLIFTING
SN 5×2 @65% on a 2:00 INT
CONDITIONING (training)
A/B Partner Workout, alternating full rounds, 4 RFT:
10 TTB
10 DB Step Up e/s (24/20”) (40/25 lbs)
*goal: break up movements less as workout goes on; pick weight that allows for good posture
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
PJK 5×3 @60, 60, 60, 65, 65%
FRIDAY
WEIGHTLIFTING
PR 5@40, 5@50, 5@60% on a 2:30 INT
CONDITIONING (training)
Run 6×2:00, Rest/Walk 1:00
*goal: try to keep paces the same as 8/10/23; we are running 30 seconds more each interval, but two fewer intervals total
SUPPLEMENTAL TRAINING
2 sets, equal to last week:
15 DB OH Tricep Extensions
15 Lat Pressdown
10 SA Cable Lat Raise
SATURDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5@40, 5@50, 5@60% on a 2:30 INT
CONDITIONING (practice) – EMOM 30:
min 1) 10 Goblet Squat (55/35 lbs)
min 2) 10 (5/5) SA DB PP (50/35 lbs)
min 3) 15 RKBS (55/35 lbs)
min 4) 3-5 Strict Pull Ups
min 5) 10 Alt SA FC Lunge (50/35 lbs)
min 6) REST / 20 Alt Russian Twist (35/25 lbs)
*goal: move at a steady pace for the whole 30 minutes; choose rest option to help maintain this, or choose R Twists to increase difficulty
SUPPLEMENTAL TRAINING
2 sets, equal to last week:
10 Good Mornings
12 Standing Leg Abduction e/s
20 Standing Calf Raise
