Workouts for Week of September 9th

"Learn from yesterday, live for today, hope for tomorrow. The important thing is to not stop questioning." — Albert Einstein

Monday
WEIGHTLIFTING
PR 4x5 to a 5RM on a 2:00 INT

CONDITIONING
15-9-6 (challenge: 21-15-9)
GTO (115/83 lbs)
TTB

ACCESSORY - 3x12:
DB Curls
Banded Triceps Press-Down


Tuesday
WEIGHTLIFTING
SN 6x3 on a 2:30 INT

CONDITIONING
5 Rounds, each for time, 1 every 3:00 minutes:
Row 250m
6-10 Burpees
Goals: 1) at least 1 minute rest, 2) go immediately from Rower to Burpees, 3) only rest when done with all burpees in round

ACCESSORY
3x15 DB Row e/s
3x10
Good Mornings
Banded or machine Leg adduction
Banded or machine Leg extension


Wednesday
HGCN+JK to a 7x1 1RM on a 2:00 INT

CONDITIONING
27-21-15 (challenge: 33-27-21)
WB (20/14 lbs)
Pull Ups

MIDLINE
3x10 Weighted GHD Sit Ups


Thursday
WEIGHTLIFTING
BKSQ 5x2 @55, 66, 77, 88, 95% (challenge: 65, 76, 82, 90, 95%) 2:30 INT

CONDITIONING
Run 3x800m - 2:1 work to rest (no more than 2:00 rest)


Friday
WEIGHTLIFTING
CNJK 4x(3+1) @ 63, 72, 81, 90% (challenge: 72, 78, 84, 90%) on a 3:00 INT
BN 5x2 @55, 66, 77, 88, 95% (challenge: 65, 76, 82, 90, 95%) on a 2:00 INT

CONDITIONING
A+B Partner Workout, AMRAP 8:
A) 40 DU
B) 8 Alternating Pistols

ACCESSORY - 3x15:
Overhead Banded Pull Aparts
Face Pulls


Saturday
WEIGHTLIFTING
DL 5x2@ 55, 66, 77, 88, 95% (challenge: 65, 76, 82, 90, 95%) on a 2:30 INT

CONDITIONING
15-9-6
Bar MU
Deficit HSPU
Russian KBS (70/55 lbs)

MIDLINE
3x12 Ab Wheel

The helmet, depicted on the shield, denotes wisdom and security in defense; strength, protection, and invulnerability. We share knowledge openly – we constantly ask of ourselves, “What have I done to make the team better today?” We seek to be The Eternal Student.

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