Workouts for Week of April 1st

“If you want to build a ship, don’t drum up people together to collect wood and don’t assign them tasks and work, but rather teach them to long for the endless immensity of the sea.” - Antoine de Saint-Exupery

April 1 2019 - WEEK #1

This is the beginning of a new twelve-week cycle for everyone. We will be hitting the
Olympic lifts pretty heavy and also working on our “beach muscles” for the upcoming
summer months. You will still see your Powerlifting movements mixed in, and you
shouldn’t loose much off your strength totals with all of the technical weightlifting we
will be doing.

I will be cutting back the conditioning a little during the strength bias days, as
compared to when we were preparing for the Open, but for you endurance nuts there — don’t worry. There will still be a really good mix and progression of effective intervals and longer time
domains on Thursdays, along with your normal conditioning on your
other four days.

If you have the time to go down to the accessory area at the end of, or after, class to do the
ACCESSORY work it will help you with keeping your push/pull movements balanced,
hit your “beach muscles”, and I believe improve and maintain your overall joint health
and stability. In general the ACCESSORY work isn’t done for time, but don’t dawdle
either.

Members of the Competition Team should always do the ACCESSORY work.

As always, please let me know if you have any questions on the programming, what
programming you should be following based on your goals, or anything else.
Thanks!
-Coach


Monday
SKILL DEVELOPMENT - 10 min
Choose one according to skill level:
wall walk X10
wall-supported or free-standing handstand 3X20 sec
ring, deficit, or regular HSPU 3X8
50 shoulder touches
Hand Stand Walk 50 feet

WEIGHTLIFTING
SN PP 5X5 on a 2:00 INT
Start light and work your way up safely demonstrating proper “catching” technique.
BKSQ 3X10 to a 10RM on a 3:00 INT
(target 65, 70, 75% 1RM)

CONDITIONING
Row 8X250m 1:1
Keep track of your splits. Burpee penalty: 1 burpee-per-second for every split that deviates more than 5 seconds from the previous one.

ACCESSORY - 3X15
Leg Abduction
Leg Curl


Tuesday
SKILL DEVELOPMENT - 10 min
Bar or Ring (one or the other) Muscle Up Progression
3X8 from the knees, bands, eccentrics, kipping, and or false grip

WEIGHTLIFTING
HHGSN 6X3 @60-70% on a 2:00 INT
HHGNCN + JK 6X(3+1) @55-65% on a 2:30 INT

CONDITIONING - 3X
MR Pull Ups
25 DU
1:00 Rest

ACCESSORY - 3X15
Reverse Banded Flyes
Biceps Curls

Wednesday
SKILL DEVELOPMENT - 10 min
Rope Climb Progression

STRENGTH
DL 3X10 to a 10RM on a 3:00 INT
PR 3X10 to a 10RM on a 3:00 INT
Start at around 60% 1RM.

MIDLINE - 3X
10 (W) GHD Sit Ups
10 (W) GHD Hip Extensions
10 Windmills e/s
Only do weighted variations if you have completed a cycle of regular GHD sit/ext.
Scale w/ AbMat if necessary.

Thursday
SKILL DEVELOPMENT
Pose Running Technique - 800m warm up run focusing on pose technique

CONDITIONING - 5 RFT:
15 PP @40% 1RM
12 OTB Burpees
10 Toes to Bar

ACCESSORY
3X MR Pull Ups if you didn’t do them Tuesday


Friday
SKILL DEVELOPMENT - 10 min
“Goat Work”

WEIGHTLIFTING
3 Pos SN 10X1 @60-70% on a 2:00 INT

CONDITIONING - 3 Rounds:
MR Ring Push Ups
800m Run
1:00 Rest
Record Ring Push Ups and run times separately.

ACCESSORY
SN Pull 5X5 @95% on a 2:00 INT
3X15 DB Front Raises e/s
3X15 DB Rows e/s


Saturday
SKILL DEVELOPMENT - 10 min
Pistol 3X8 e/s – scale as necessary
OHSQ - accumulate 2:00 at the bottom (with PVC or empty bar)

WEIGHTLIFTING
1 ¼ OHSQ 7X2 on a 2:00 INT
3 POS CN 6X1 @60-75% on a 2:00 INT
PP + PJ + JK 6X1 AHAP on a 2:00 INT

CONDITIONING
Tabata Double Unders
Rest 1:00
Tabata AbMat Sit Ups

ACCESSORY
3X8 RDLs
3X15 DB Lat Raises
3X10 Ab Wheel

Our shield is not divided. It is united by teamwork. As iron sharpens iron, one person sharpens another. There is no ego in our training, we support and trust in each other to prepare our team for battle.

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