Workouts for the Week of August 12th

"Never be afraid to be wrong or to embarrass yourself; we are all students in this life, and there is always something more to learn.” ― Mike Norton

Monday
WEIGHTLIFTING
SNBAL 5x3 on a 2:00 INT - Stay light. Focus on locking out elbows quickly and practice a safe return of the bar to the traps and not the cervical vertebrae.
Weighted Pull Up - Establish 2RM in 10 min

CONDITIIONING - 5 Rds:
1 min Airdyne
1 min Squat, HS, Hollow Hold, Active Hang on bar, and Ring Support hold (alternate to a different hold each round; Rd 1: Squat, Rd 2: HS hold, etc.)
1 min Rest


Tuesday
WEIGHTLIFTING
FRSQ 6x3 @50, 63, 72, 81, 90, +/-% (challenge: 65, 72, 78, 84, 90, +/-%) on a 2:30 INT

CONDITIONING - 4 Rds:
AMRAP 2:00 Work / 1:00 Rest
20 DU / 30 Single Unders
10 OH Lunge (45/35 lb plate)
Pick up where you left off for total reps.

ACCESSORY - 3 Rds:
5 RDLs
10 Leg Abduction (Machine or bands)
10 Leg Curls (Machine or bands)


Wednesday
WEIGHTLIFTING
BN 3x10 @52, 64, 75% (challenge: 60, 68, 75%) on a 3:00 INT
Pendlay Row 3x10 on a 2:00 INT

CONDITIONING - A+B Partner Workout
15-9-6 (challenge: 21-15-9)
A) HSPU
B) Alternating Pistol Squats

ACCESSORY
3x15 GHD Sit Ups


Thursday
WEIGHTLIFTING
3 Pos SN 6x1 up to 80% on a 2:30 INT

CONDITIONING
Run 2 miles for time


Friday
WEIGHTLIFTING
CNJK 4x(3+1) @58, 87, 76, 85% (challenge: 67, 73, 79, 85%) on a 3:00 INT

CONDITIIONING - A/B Partner Workout
AMrAP in 16 minutes:
Meters on the Rower
One rower, trading every 250m. Keep the running count of meters on the rower.

ACCESSORY - 3 Rds:
10 DB Flyes
10 Banded Front Pull Downs


Saturday
WEIGHTLIFTING
SN 5x3 @45, 58, 67, 76, 85% (challenge: 60, 67, 73, 79, 85%) on a 2:30 INT
BKSQ 3x10 to a 10RM @52, 64, 75% (challenge: 60, 68, 75%) on a 3:00 INT

CONDITIONING - 3 Rds:
AMRAP 3:30 Work / 0:30 Rest
8 Cluster (115/83 lbs)
8 TTB
8 Ring Dips

ACCESSORY - 3 Rds:
10 e/s KB Windmills
12 Partner GHRaises
10 DB Shrugs

The gauntlet holding the small serpent in the gym crest represents the confidence and wisdom that we develop to conquer fears that we might have or develop in the performance of our athletic enterprises, mental challenges, and daily lives. Confidence comes from seeing your development step by step based on great programming, coaching, equipment, community, and consistent effort.

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