MONDAY
WEIGHTLIFTING
SN 5×1 @60, 60, 65, 65, 70% on a 2:00 INT
CONDITIONING (training)
A+B Partner Workout, AMRAP 8:
A) 8 BBJO (24/20”)
B) 10 (5/5) SA DB HGPCNJK (50/35 lbs)
*goal: sprint effort: set a high but not max pace and hang on as long as possible
ACCESSORY
3×10
RFESS
Seated Leg Curl
Standing Calves
RDL 4×5
TUESDAY
WEIGHTLIFTING
BN 5@40, 5@50, 5@60% on a 2:30 INT
CONDITIONING (training)
4 RFT:
400m Run
30 Alt Russian Twists (45/25 lbs)
15 Push Ups
1:00 Rest
*goal: consistent or negative pace each round; start with smaller sets of push ups than you think you should
ACCESSORY
3×10
Laying DB Flye
Neutral DB PR
Cable Reverse Flye
Tricep Kickback e/s
WEDNESDAY
WEIGHTLIFTING
DL 5@40, 5@50, 5@60% on a 3:00 INT
CONDITIONING (training)
Every 3:00 for 10 Rounds:
15/12 Cal Row
Jump Rope 1:00
*goal: at least 1:00 rest each round; consistent or negative pace on rower; breathing on jump rope should be easy and controlled
ACCESSORY
3×6 Supinated Pendlay Row
3×10
Wide Grip Pulldown
DB Iron Cross
DB Twist Curl
THURSDAY
WEIGHTLIFTING
CNJK 5×1 @60, 60, 65, 65, 70% on a 2:00 INT
CONDITIONING (training)
A/B Partner Workout, alternating movements, 12 RFT:
2 Muscle Ups / 4 CTB PU
8 HSPU
12 KBS (70/55 lbs)
*goal: this is our first iteration of training for the hero workout, “Nate”; choose movements and weights that allow you to move quickly when it’s your turn to work
OPTIONAL ACTIVE RECOVERY
About 20-25 minutes for quality:
Row/Jog/Bike 2:00
Jog/Walk/Bike 2:00
Mobility/Static Stretching/Foam Rolling 4:00
*goal: move continuously, but at a very easy pace (if you have a HR monitor, HR should stay at or below 70%); times do not have to be exact — if you finish your jog at a good spot and it’s below 2:00 no worries, if it’s over no worries
FRIDAY
WEIGHTLIFTING
PR 5@40, 5@50, 5@60% on a 1:30 INT
BKSQ -or- FRSQ 5@40, 5@50, 5@60% on a 2:30 INT
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 20 UB WB
“evens”) 3 sets of TTB
*goal: compare WB weight to 5/7/21, try to go heavier for total load; can go up in weight but not back; compare TTB sets to 9/2/21, try to go higher for total reps
ACCESSORY
3×6 Hip Thrust
3×10
Single Leg RDL e/s
Leg Abduction e/s
Seated Calves
SATURDAY
WEIGHTLIFTING (competition/test)
SN 5-7×1 up to a heavy for the day
CNJK 5-7×1 up to a heavy for the day
ACCESSORY
3×10
V Bar Pulldown
DB BN
Barbell Curl
Cable Face Pull
