Workouts for Week of August 26th

"You have to expect things of yourself before you can do them." - Michael Jordan

Monday
WEIGHTLIFTING
SNBAL 7x2 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.
Weighted Pull Up 4x5 to a 5RM on a 2:30 INT

CONDITIONING
Sprint 5x100m OTM – negative splits


Tuesday
WEIGHTLIFTING
FRSQ 5@50%, 3@60%, 2@70%, 4x1 @80, 88, 96, 100% on a 2:00 INT

CONDITIONING
5 RFT:
50 DU
15 HR Push Ups

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


Wednesday
WEIGHTLIFTING
Split Jerk 7x2 @50, 55, 50, 65, 70, 75, 80% on a 2:30 INT

CONDITIONING - 11min AMRAP:
14 KBSN (60/45 lbs)
7 CTB Pull Ups

MIDLINE
3x20 GHD Sit Ups


Thursday
WEIGHTLIFTING
SN Skill work up to 65% - 12 min
CN Skill work up to 60% - 12 min

CONDITIONING
Run 6 laps – 1.5mi Compare to July 25th
Pace: Try to set a pace around 105% of your one mile pace. Example: if your one mile time is 6 min (360 seconds) look for a mile pace of around 6:18 [(360sec)(105%) = 378 sec] or a total time under 9:27 (6:18 + 3:09).


Friday
WEIGHTLIFTING
CNJK 5x1 @60, 70, 80, 90, 100% (challenge: 70, 80, 88, 96, 100%) on a 2:30 INT
BN 3x8 @56, 68, 80% (challenge: 65, 73, 80%) on a 2:30 INT

CONDITIONING
Row 4x500m 1:1 (no more than 2:00 rest)

ACCESSORY
3x15
DB Flyes
Banded Front Pull Downs


Saturday
WEIGHTLIFTING
SN 5x1 @60, 70, 80, 90, 100% (challenge: 70, 80, 88, 96, 100%) on a 2:00 INT
BKSQ 3x8 @56, 68, 80% (challenge: 65, 73, 80%) on a 3:00 INT

CONDITIONING
10, 9, 8…1
Deadlifts (225/155 lbs)
WB (20/14 lbs)
Calorie Row
HSPU
15 min cutoff

ACCESSORY
3x25 Ab Mat SitUp
3x8 Windmills to each side
3x10 Partner GHRaises
3x15 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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