Workouts for Week of May 13

"Wanting something is not enough. You must hunger for it. Your motivation must be absolutely compelling in order to overcome the obstacles that will invariably come your way." Les Brown

Monday
WEIGHTLIFTING
HHGSN 6x3 @60, 65, 70, 75, 80, 85% on a 2:00 INT
BKSQ 5x5 on a 2:30 INT

CONDITIONING - 5 RFT:
10 Burpees
10 Wall Balls
10 TTB

ACCESSORY - 3x10:
Adduction Leg
Abduction Leg
Leg Curl


Tuesday
WEIGHTLIFTING
HHGCN+JK 6x3 @55, 60, 65, 70, 75, 80% on a 2:00 INT
BN 5x5 on a 2:30 INT

CONDITIONING - 3 RFT:
50 DU
MR Pull Ups (Scale so you can do at least 10)
1:00 Rest
12 min cutoff

ACCESSORY - 3x10
Rev Flyes
Curls


Wednesday
WEIGHTLIFTING
DL 5x5 to a on a 3:00 INT

MIDLINE and WORK CAPACITY - NFT:
Mix and match, taking turns sleds.
Sled pull forward (heel toe) 400m HTLW
30 Turkish or Sandbag GetUps
Accumulate 3:00 in plank position


Thursday
CONDITIONING - ½ “Cindy” 10 min AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats

-Rest 5:00-

Run 1.5 miles for time – 15 min cutoff


Friday
WEIGHTLIFTING
PR 5x5 on a 2:30 INT

CONDITIONING
6X500m Row 1:1 – look for negative splits – 1 burpee penalty for every second on a positive split from previous.
On rests 1, 3, and 5: MR Unbroken Ring Push Ups.


Saturday
WEIGHTLIFTING
Max SN – 15 min
Max CNJK – 15 min
If you have less than 3 months experience with the Olympic lifts, work any variations of both lifts on a 90 sec interval.
1 ¼ FRSQ 4X2 Heavier than last week’s last 4 sets

CONDITIONING - For time:
21 KBS (70/55 lbs)
1:00 Hollow Hold
17 KBS (70/55 lbs)
1:00 Hollow Hold
13 KBS (70/55 lbs)
1:00 Hollow Hold
9 KBS (70/55 lbs)

ACCESSORY
3x10 Partner GH Raise

In Vanguard Gym’s crest the bear represents our physical strength, mental cunning, and ability for ferocity and tenacity developed through training harder and smarter than those who would compete with us. The bear approaches his goals with strength, smarts, and stamina that should motive all of us.

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