Workouts for Week of August 5th

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.

Monday
WEIGHTLIFTING
3 Pos SN 5x1 @50, 63, 72, 81, 90% (challenge: 65, 72, 78, 84, 90%) on a 2:30 INT

CONDITIONING
Row 3k
3K row should be at a pace around 5% faster than 5k pace/goal
Example: Given my 5k time/goal is 20 min (1200 sec), and 60% (3k vs 5k) of that is 720 seconds, I multiply 720 sec by .95 to find my goal pace window of 11:24 min (684 seconds).


Tuesday
WEIGHTLIFTING
PR 3x8 to an 8RM @56, 68, 80% (challenge: 65, 73, 80%) on a 2:30 INT
DL 5x1 @60, 70, 80, 90, 100% (challenge: 70, 80, 88, 96, 100%) on a 2:30 INT

CONDITIONING
3 RFT:
75 Double Unders
25 HSPU

ACCESSORY - 3x12
DB Curls
Banded Triceps Press-Down


Wednesday
WEIGHTLIFTING
OHSQ 7x2 HTLW on a 2:00 INT - off racks and drop from overhead

CONDITIONING
6 min AMRAP:
15 Alt SA DB HGPCNJK (70/55 lbs)
30 AbMat Sit Ups

Rest 3 min, Then:

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 - 3 Rds:
10 DB Row HTLW
8 GMs heavier than Jul 30


Thursday
WEIGHTLIFTING
2 POS CN + JK 5x1 @50, 63, 72, 81, 90% (challenge: 65, 72, 78, 84, 90%) on a 2:30 INT
Weighted Pull Up - establish 1RM in 10 min

CONDITIONING - 4 Rds:
AMRAP 2 minutes : Rest 1 minute
14 KBS (70/55 lbs)
7 CTB Pull Ups
Continue where you left off for each new round.

ACCESSORY
W GHD Sit Ups 3x10 HTLW


Friday
WEIGHTLIFTING
SN 5x1 @60, 70, 80, 90, 100% (challenge: 70, 80, 88, 96, 100%) on a 2:00 INT
BKSQ 5x1 @60, 70, 80, 90, 100% (challenge: 70, 80, 88, 96, 100%) on a 2:30 INT

CONDITIONING
AMRAP 8 min:
8 STO (115/83 lbs)
8 FR Lunge (115/83 lbs)
8 Box Jump Over (30/24”)
Attempt STO and FR Lunges back to back, staying in the front-racked position.

ACCESSORY
3x12 Banded Good Morning


Saturday
WEIGHTLIFTING
CNJK 5x1 @60, 70, 80, 90, 100% (challenge: 70, 80, 88, 96, 100%) on a 2:30 INT
BN 5x1 @ 60, 70, 80, 90, 100% (challenge: 70, 80, 88, 96, 100%) on a 2:30 INT

CONDITIONING
EMOM 8 min: 10 Burpees (challenge: every 45 seconds for 8 rounds)

ACCESSORY - 3x12
Overhead Banded Pull Aparts
Face Pulls

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