MONDAY
Vanguard Gym/CrossFit Manassas has no classes in observance of Labor Day.
TUESDAY
WEIGHTLIFTING
SN Pull + HGSN + SN + OHSQ
3 sets @75% on a 2:30 INT
HGSN + SN + OHSQ
2 sets @80% on a 2:30 INT
*off of conservative, goal 1RM
CONDITIONING (training)
5 Rounds, 1 every 3:00
16 ALt DBSN (50/35 lbs)
12 Lateral Burpee over Dumbbell
*goal: consistent or negative splits; pick a weight that allows you to move safely and quickly; we want to get to better than 1:1 work to rest ratio
SUPPLEMENTAL TRAINING
JK 5×2 @75, 75, 75, 80, 80%
WEDNESDAY
WEIGHTLIFTING
DL 6 sets on a 3:30 INT
90×1, 90×1, 90×1, 72×8, 77×5, 81×3
*use conservative, goal 1RM (same number as last week)
CONDITIONING (training)
A/B Partner Workout, AMRAP 20:
A) 500m Row
B) 500m Row
*goal: as many meters in 20 minutes as possible; keep rower display on so that it gives you a total amount at the end
SUPPLEMENTAL TRAINING
3 sets:
15 Reverse Lunges e/s
30 Standing Calf Raise (10 toes in, 10 toes out, 10 toes straight)
THURSDAY
WEIGHTLIFTING
(CN Pull + HGCN + CN) + 2 JK
3 sets @75% on a 2:30 INT
HGCN + CN + JK
2 sets @80% on a 2:30 INT
*off of conservative, goal 1RM
CONDITIONING (practice) – EMOM for 15 minutes:
min 1) 30-60 DU
min 2) 6 PJK
min 3) REST
*goal: can go up in weight but not back; compare PJK weights to 1/24/24
SUPPLEMENTAL TRAINING
SN Pull 5×3 @75, 75, 75, 80, 80%
FRIDAY
WEIGHTLIFTING
BN 6 sets on a 3:00 INT
90×1, 90×1, 90×1, 72×8, 77×5, 81×3
*use conservative, goal 1RM (same number as last week)
BKSQ -or- FRSQ
6 sets on a 3:00 INT
90×1, 90×1, 90×1, 72×8, 77×5, 81×3
*use conservative, goal 1RM (same number as last week)
SUPPLEMENTAL TRAINING
3 sets:
15 Lat Pulldown (choose grip)
15 Incline DB BN
3 sets:
15 RDL
15 Glute Bridge -or- Hip Thrust
SATURDAY
CONDITIONING (aerobic capacity)
AMRAP 44:
800m Run
1000m/800m Row
48 Single Unders + 16 Alternating V-Ups + 8 Inch Worms
*goal: move at a pace and choose weights that allow you to stay consistent for the entire workout – try to finish a round in roughly the same amount of time every time; heart rate should stay between 65-85%
SUPPLEMENTAL TRAINING
Choose between:
15 min for a lift/accessory work
15 min skill work
15 min mobility
