MONDAY
WEIGHTLIFTING
BN – 20 min
5-7 x 1 up to a heavy for the day
FRSQ – 20 min
5-7 x 1 up to a heavy for the day
possible approach (you do not have to do this, it’s just an idea if you are unsure how to approach your max)
8@40, 5@60, 3@70, 2@75 – with just enough rest between to be ready for next set
1@80, 85, 90, 95, 100% – within the 20 minutes
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
12 Ring / Inverted Rows
15 Incline DB Bicep Curl
20 V Grip Lat Pulldown
3 sets, heavier than last week:
12 Standing Leg Abduction e/s
12 B Stance DB/KB RDL e/s
15 SL Standing Calf Raise e/s
TUESDAY
WEIGHTLIFTING
SN – 20 min
5-7 x 1 up to a heavy for the day
CNJK – 20 min
5-7 x 1 up to a heavy for the day
possible approach (you do not have to do this, it’s just an idea if you are unsure how to approach your max)
3@50, 3@60, 2@70, 2@75 – with just enough rest between to be ready for next set
1@80, 85, 90, 95, 100% – within the 20 minutes
WEDNESDAY – Remember class times today are 11:00 AM, 4:30 PM, and 5:30 PM.
WEIGHTLIFTING
PR – 20 min
5-7 x 1 up to a heavy for the day
DL – 20 min
5-7 x 1 up to a heavy for the day
possible approach (you do not have to do this, it’s just an idea if you are unsure how to approach your max)
8@40, 5@60, 3@70, 2@75, – with just enough rest between to be ready for next set
1@80, 85, 90, 95, 100% – within the 20 minutes
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 DB Tricep Kickback e/s
20 SA DB Row e/s
20 DB Lat Raise
3 sets, heavier than last week:
15 SL Seated Leg Curl e/s
15 Reverse Hyperextensions
15 Walking Lunges e/s
THURSDAY and FRIDAY
Vanguard Gym / CrossFit Manassas has NO CLASSES in observance of Thanksgiving. Enjoy the holiday!
SATURDAY
CONDITIONING (competition/test)
4 Rds, 1 min per station of:
WB (20/14 lbs)
Push Ups
Alt DBSN (50/35 lbs)
Rest
Alt Pistol Squats
SA (5/5) DB HGPCNJK (50/35 lbs)
Row Calorie
Rest
