Workouts for Week of August 19th

"Confidence doesn't come out of nowhere. It's a result of something... hours and days and weeks and years of constant work and dedication." Roger Staubach

Monday
WEIGHTLIFTING
FRSQ 7x2 @55, 65, 75, 80, 85, 90, 95% on a 2:30 INT

CONDITIONING
“Fran” 21-15-9
Thruster
Pull Up
6 minute cutoff - compare to Monday, June 17th

ACCESSORY
3x8 Pend Row @ HTLW on a 2:00 INT
3x10 GM – on a two min int – start light (bar) and go up from there with perfect form.


Tuesday
WEIGHTLIFTING
SNBAL 6x3 HTLW on a 2:00 INT - focus on locking out press quickly and practice a safe return of the bar to the traps and not the cervical vertebrae.

CONDITIONING
Run 4x800m, Rest 2:00 between intervals
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 118, 112, 106, and 100% for goal negative splits.
Example: Best/goal 800m time is 3 minutes. Convert minutes to seconds (3X60=180sec) then four splits at 112, 106, and 100% respectively:
1st split: (1.18)(180) = 213 seconds or 3 min 33 sec
2nd split: (1.12)(180) = 202 seconds or 3 min 22 sec
3rd split: (1.06)(180) = 191 seconds or 3 min 11 sec
4th split: goal of 3 min or faster

ACCESSORY
PR 7x2 to a 2RM
3x15 DB Curls
3x15 Banded Triceps Press-Down


Wednesday
WEIGHTLIFTING
PCN + HGCN 7x1 to a heavy for the day on a 2:00 INT
BKSQ 4x5 @50, 60, 73, 85% (challenge: 55, 68, 77, 85%) on a 2:30 INT

CONDITIONING
15-9-6
Alternating DBSN (70/50 lbs)
TTB
Clapping Push Up

ACCESSORY
3x15 Banded or machine Leg Adduction
3x15 Banded or machine Leg Extension


Thursday
WEIGHTLIFTING
SN 5x2 @55, 66, 77, 88, 95% (challenge: 65, 76, 84, 90, 95%) on a 2:30 INT

CONDITIONING
Row 3x1200m, rate changes every 400m:
Row 1: 20-22-24
Row 2: 22-24-26
Row 3: 24-26-28
Rest 1:30 between efforts


Friday
WEIGHTLIFTING
CNJK 5x2 @55, 66, 77, 88, 95% (challenge: 65, 76, 84, 90, 95%) on a 3:00 INT
BN 4x5 @50, 60, 73, 85% (challenge: 55, 68, 77, 85%) on a 2:00 INT

CONDITIONING
“Devil’s Bicycle”
7 Rounds: 1:00 AirDyne Bike, 1:00 Rest

ACCESSORY - 3x15
Overhead Banded Pull Aparts
Face Pulls


Saturday
WEIGHTLIFTING
DL 4x5 @50, 60, 73, 85% (challenge: 55, 68, 77, 85%) on a 2:30 INT

CONDITIONING
EMOM for 24 min:
minutes 1, 4, 7, etc.) 2 PSN @80%
minutes 2, 5, 8, etc.) 5 Pull Ups
minutes 3, 6, 9, etc.) 10 Wall Balls (20/14 lbs)

ACCESSORY
3x20 GHD Sit Ups

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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