Workouts for Week of July 15th

"There is nothing better than a friend, unless it is a friend with chocolate."— Linda Grayson

Monday
WEIGHTLIFTING
BKSQ 3x8 @56, 68, 80% (challenge: 65, 73, 80%) on a 3:00 INT
Weighted Pull Up 4x3 to a 3RM* @75, 80, 85, 90% on a 2:00 INT
Scale with “dead-hang” or banded to reach as close as you can to 3 reps per set.
*Calculate your 1RM weighted pull up including your body weight + additional weight, then do your percentages off of this total and subtract your body weight to figure out additional weight…or just work up as close as you can to a 3RM on the fifth set.

CONDITIONING
27-21-12 (challenge: 33-27-21)
Calorie Row
HR Push Ups


Tuesday
WEIGHTLIFTING
SNPP 7x2 on a 1:30 INT

CONDITIONING
Run 3x800m, 2:00 Rest

Pacing: Take your fastest 800m time or goal for 800m time in seconds and use it as 100%.
Calculate your projected split times in seconds at 112, 106, and 100% for goal negative splits.
Example: Best/goal 800m time is 3 minutes. Convert minutes to seconds (3x60 = 180sec) then three splits at 112, 106, and 100% respectively:
1st split: (1.12)(180) = 202 seconds or 3 min 22 sec
2nd split: (1.06)(180) = 191 seconds or 3 min 11 sec
3rd split: goal of 3 min or faster

ACCESSORY
Pendlay Row 3x5 HTLW on a 1:30 INT
RDLs 3x8 Heavier Than Tuesday, Jul 9 on a 2:00 INT
3x15
Banded Leg Abduction
Leg Curls


Wednesday
WEIGHTLIFTING
FRSQ 5@50%, 3@60%, 2@70%, 4X1 @ 80, 88, 96, 100% on a 2:00 INT

CONDITIONING
4X 2:1 Interval AMRAP – pick up where you left off for total reps.
20 Double Unders
10 Alt OH Lunge (45/35 lbs)

MIDLINE
3x20 GHD Sit Ups


Thursday
WEIGHTLIFTING
BN 3x8 @56, 68, 80% (challenge: 65, 73, 80%) on a 2:30 INT

CONDITIONING
EMOTM for 12 min:
2 PSN @75%

Rest two minutes and go directly to:

Max Reps Burpees in 3:00


Friday
WEIGHTLIFTING
CNJK 5x1 to a H4tD on a 2:00 INT

CONDITIONING
Run 5x200m OT2M (100m down and back)

Pacing: Take your fastest 200m time or goal in seconds and use it as 100%.
Calculate your projected split times in seconds at 116, 112, 108, 104, and 100% for goal negative splits.
Example: Best/goal 200m time is 50 sec then five splits should be: 58, 56, 54, 52, and 50 seconds respectively.

ACCESSORY - 3x15:
DB Flyes
Banded Front Pull Downs


Saturday
WEIGHTLIFTING
SN 5x1 to a H4tD on a 2:00 INT

CONDITIONING
“BFF” - A/B Partner Workout, AMRAP 25:
3-6-9-12-15… (adding 3 reps every round)
Row Calories
Kettlebell Swings (55/35 lbs)
Wall Balls (20/14 lbs)

Alternate movements:
A does 3 Cal, B does 3 KBS, A does 3 WB
B does 6 Cal, A does 6 KBS, B does 6 WB, etc.

ACCESSORY
Weighted DIP to a 3RM 4x3 @72, 78, 84, 90%* on a 2:00 INT
Scale with banded ring dips or matador attachment to reach as close as you can to 3 reps per set.
*Calculate your 1RM weighted dip including your body weight + additional weight, then do your percentages off of this total and subtract your body weight to figure out additional weight…or just work up as close as you can to a 3RM on the third set.
3x8 Windmills to each side
3x10 Partner GHRaises
3x15 DB Shrugs

The month of July is about trust. The ivy entwined around our crest represents the bonds we create with our teammates: how they keep us together, challenge us to grow, and hold us up.

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