Workouts for Week of July 29th

“A body of men holding themselves accountable to nobody ought not to be trusted by anybody.” ― Thomas Paine


Monday
WEIGHTLIFTING
OHSQ 6x3 HTLW on a 2:00 INT – off racks and drop from overhead
Weighted Pull Ups 3x8 on a 3:00 INT

CONDITIONING
Row 8x250 OT2M - faster than July 8, 2019


Tuesday
WARM UP/SKILL DEVELOPMENT
DU 3x50 on a 2:00 INT

WEIGHTLIFTING
BN 4x3 @63, 72, 81, 90% (challenge: 72, 78, 84, 90%) on a 2:00 INT

CONDITIONING - “Fran Who?”
15-9-6
Bar MU
Clusters (135/95 lbs)
10 min cutoff

ACCESSORY - 3 Rds:
A1) 12 DB Flyes
A2) 12 Banded Front Pull Downs
B) 12 DB Row
C) 5 RDLs Heavier than Tuesday Jul 23


Wednesday
WEIGHTLIFTING
3 POS PCN + JK @50, 57, 62, 67, 72, 76, 80% on a 2:30 INT

CONDITIONING
27 – 21 – 12 (challenge: 33 – 27 – 15)
WB (20/14lbs)
TTB

MIDLINE
3x10 Weighted GHD Sit Ups HTLW


Thursday
WARM UP/SKILL DEVELOPMENT
Rope Climb Skill Work - 10 min

WEIGHTLIFTING
EMOTM for 12 min:
2 PSN @80%

CONDITIONING
4 min Max Reps Burpees
3 min Rest
3 min Max Reps Burpees
2 min Rest
2 min Max Reps Burpees
1 min Rest
1 min Max Reps Burpees


Friday
WEIGHTLIFTING
CNJK 5x2 @50, 63, 72, 81, 90% (challenge: 65, 72, 78, 84, 90%) on a 2:30 INT

CONDITIONING
Run 6x400m 2:1
Take your fastest/goal 400m time or goal time in seconds and use it as 100%.
Calculate your projected split times in seconds at 126, 122, 118, 114, 111, and 108% for goal negative splits.
Example: Best/goal 400m time is 90 sec then six splits should be around: 1:54 (114 sec), 1:50 (110 sec), 1:46 (106 sec), 1:42 (102 sec), 1:40 (100sec), and 1:37 (97 sec) respectively.
Pay attention to heat index and don’t over do it – you may need to drop your expectations as the heat can raise your heart rate considerably. Stay hydrated and avoid overheating!


ACCESSORY - 3x12
DB Flyes
Banded Front Pull Downs


Saturday
WEIGHTLIFTING
SN 5x2 @50, 63, 72, 81, 90% (challenge: 65, 72, 78, 84, 90%) on a 2:00 INT
BKSQ 4x3 @63, 72, 81, 90% (72, 78, 84, 90%) on a 2:30 INT

CONDITIONING - A/B Partner Workout:
42-30-18
OH Lunges (45/25lb plate)
Pull Ups
Burpee Box Jump Overs (24/20”)
20 min cutoff

ACCESSORY - 3 Rds:
20 Ab Mat Sit Ups
12 Partner GHRaises
12 DB Shrugs
8 Weighted Dips

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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