Don’t forget – Vanguard Gym / CrossFit Manassas has NO CLASSES next week on Monday, May 27th, in observance of Memorial Day.
MONDAY
WEIGHTLIFTING
CNJK 5×2 @65, 65, 65, 70, 70% on a 2:30 INT
*use conservative, goal 1RM (same as last week)
CONDITIONING (training)
A/B Partner Workout, alternating movements, 10 RFT:
15 WB (20/14 lbs)
10 Alt Plank DB Pull Throughs
5 Ring Rows – as hard as possible
*goal: pick weight on pull throughs that allows you to keep plank position; make ring rows as difficult as possible while maintaining hollow body position, to include elevating feet
SUPPLEMENTAL TRAINING
PSN 4×2 @70%
*be sure to use your numbers for power snatch, not your full snatch
TUESDAY
WEIGHTLIFTING
DL 5@40%, 5@50%, 5@60% on a 2:30 INT
*use same TM as last week
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odd”) 1:00 athlete’s choice skill work
“even”) 12 Alternating SA OH Lunge
*goal: can go up in weight but not back; compare weights to 4/8/24
SUPPLEMENTAL TRAINING
2 sets:
15 Standing Leg Abduction e/s
25 Standing Calf Raise
WEDNESDAY
WEIGHTLIFTING
PR 5@40%, 5@50%, 5@60% on a 2:00 INT
*use same TM as last week
CONDITIONING (training)
A+B Partner Workout, AMRAP 20:
A) 400m Run
B) 10 Alt DBSN (50/35 lbs) + 8 Burpees over the DB
*goal: consistent pace on run; try to rest only when you are fully done with B
SUPPLEMENTAL TRAINING
2 sets:
15 SA Seated Cable Row e/s @2111
15 DB Bicep Curl
THURSDAY
WEIGHTLIFTING
SN 5×2 @65, 65, 65, 70, 70% on a 2:30 INT
*use conservative, goal 1RM (same as last week)
CONDITIONING (training)
5 Rounds, 1 every 3:00
15/12 Cal Row
10 Weighted Sit Ups (10/5 lbs)
5 HSPU
*goal: at least :30 rest between rounds; pick a HSPU variation that you can try UB
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
PCN + PJK 4×2 @70%
*be sure to use your numbers for power cleans and push jerks, not your full CNJK
FRIDAY
WEIGHTLIFTING
BN 5@40%, 5@50%, 5@60% on a 2:30 INT
*use same TM as last week
BKSQ 5@40%, 5@50%, 5@60% on a 2:30 INT
*use same TM as last week
SUPPLEMENTAL TRAINING
2 sets:
15 Lat Pulldown (choose grip)
15 DB Lat Raise
2 sets:
15 B Stance DB RDL e/s @2110
15 Standing Leg Abduction e/s
SATURDAY
CONDITIONING
“Murph” – For time:
1 mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 mile Run
*partition reps as needed
**goal: remembrance; trying hard
Can be done in half, or as a partner workout. Partition reps as needed.