MONDAY WEIGHTLIFTING – every 1:30 x 12 (4 sets of everything) 1) 8 PR (tempo 30X1) @45, 45, 50, 50% 2) 8 DB/KB Row right side (tempo 30X0) 3) 8 DB/KB Row left side (tempo 30X0) *use actual 1RM for percentages; try to beat total weight on Rows from last week (you can go up […]
MONDAY WEIGHTLIFTING – every 1:30 x 12 (4 sets of everything) 1) 8 FRSQ (tempo 30X1) @40, 40, 45, 45% 2) 8 B Stance/supported DB/KB RDL right side (tempo 3011) 3) 8 B Stance/supported DB/KB RDL left side (tempo 3011) *use actual 1RM for percentages; can go up in weight, but we will be building […]
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 […]
MONDAY WEIGHTLIFTING DL 5@75, 3@85, AMrAP@95% -or- 5-7×1 up to a heavy for the day – 20 minutes CONDITIONING (training) 5 Rds cycles of 2:00 AMRAP, 1:00 Rest 5 CTB Pull Ups 10 HSPU 15 RKBS (70/55 lbs) For each cycle, continue the AMRAP *goal: break up movements less as workout goes on SUPPLEMENTAL TRAINING […]
MONDAY WEIGHTLIFTING PR 3@70, 3@80, AMrAP@90% on a 2:30 INT *use same training max as last week CONDITIONING (practice) – EMOM 20: min 1) 20 WB min 2) 10 HSPU min 3) 2 PCN (heavy) – done as singles min 4) Rest *goal: first practice for the Hero workout “Holleyman”; break up movements less as […]
MONDAY WEIGHTLIFTING BKSQ -or- FRSQ 5@65, 5@75, AMrAP@85% on a 3:00 INT *add 5-10 lbs to training max from last week CONDITIONING (training) Row 4-6x500m, Rest 1:1 *goal: compare times to 7/7/23 and try to go 2-3 seconds faster each interval SUPPLEMENTAL TRAINING 3 sets, heavier than last week: 10 Good Mornings 12 Standing Leg […]
MONDAY WEIGHTLIFTING BN 8@45, 6@55, 4@65% on a 3:00 INT tempo: 31X1 *use same number as last week CONDITIONING (training) A/B Partner Workout, alternating movements, 10 RFT: 15 WB (20/14 lbs) 10 TTB 5 PCN (115/85 lbs) *goal: break up movements less as workout goes on; pick weights that you know you could do UB, […]
MONDAY WEIGHTLIFTING DL 5@75, 3@85, AMrAP@95% on a 3:30 INT CONDITIONING (practice) – EMOM 20: min 1) 3-5 Strict Pull Ups min 2) 10 DBSN (right side) min 3) 10 OH Lunges (right side) min 4) 10 DBSN (left side) min 5) 10 OH Lunges (left side) *goal: first practice for CompTrain’s “Two Left Feet”; […]
MONDAY WEIGHTLIFTING SN 2@75, 2@75, 2@80, 2@80, 1@85% on a 2:30 INT CONDITIONING (training) Run 4x400m, Rest 1:00 *goal: compare times to 6/13/23 and try to start faster; negative splits SUPPLEMENTAL TRAINING PJK 5×2@75, 75, 80, 80, 85% TUESDAY WEIGHTLIFTING BKSQ -or- FRSQ 3@70%, 3@80%, AMrAP@90% on a 3:00 INT CONDITIONING (practice) – EMOM […]
WEDNESDAY WEIGHTLIFTING DL 5@65%, 5@75%, AMrAP@85% on a 3:30 INT *add 5-10 lbs to training max CONDITIONING (competition/test) For time: 1000m Row 20 Box Jump Overs (24/20”) 5 Wall Walks *goal: sprint effort; must be able to set a strong pace on rower, but be able to get up and jump SUPPLEMENTAL TRAINING 3 sets, […]