Two weeks until the Blue Ridge Open!

You are free to customize your own schedule based on your goals and available time. With the exception of weightlifting team, we will be doing two linear strength days and two conditioning days focusing on power and/or endurance. On 5×5 days, we will ideally be working with 80%-85% of our 1RM for that particular lift. On 3×10 days, we will be working with 70%-75% of our 1RM. However, for those of you who are new to lifting, we may need to work with lighter weights. Rest between sets is very important to allow for enough recovery to succeed with this format.

Beginners, stick with your circuits. You can start incorporating some of the alternative exercises we’ve used in our training sessions.

Those of you looking to lose bodyfat, include a 30-45 minute medium intensity steady state cardio session 3-5 times per week at least 4 hours before or after your workout. This can be a bike ride, fast walk, jog, treadmill at an incline, etc.

Monday, May 3rd

Linear Strength:
Back Squat 5×5
Overhead press 5×5

Barbell complex:
Snatch grip deadlift
Hang power snatch
Overhead squat

8-10 reps, 5 rounds

Circuit training:
Goblet squat 10-15 reps
Dumbbell press 10-15 reps
Sumo deadlift with kettlebell or dumbbell 10-15 reps
3 rounds

Tuesday, May 4th

25 pull-ups

Do these in as many sets as necessary. These must be dead-hang or negatives. Rest enough such that you get full range of motion and solid pulls.

Relay Sprints x 8 40 yards

Kettlebell windmills, 25 each side.

Wednesday, May 5th

Rest Day

Thursday, May 6th

Linear Strength:
Deadlift 5×5
Pullups, partner assisted, max reps 3 rounds

Circuit training:
Weighted step-ups, 15
Pushups, 15
Deadlift, 15
3 rounds

Friday, May 7th

Conditioning/Endurance:

30 kettlebell swings
400 meter run
3 rounds

Hanging knee raises, 15 front, 10 each side
Romanian deadlifts, 3×10 (If you did deadlifts yesterday, do supermans instead)

Saturday, May 8th

Optional, bench press 5×5