ALL PERCENTAGES (SN, BN, DL, CNJK, BKSQ, FRSQ, PR) ARE OFF OF YOUR CONSERVATIVE, GOAL 1RM
MONDAY
WEIGHTLIFTING
(2 SN + 1 OHSQ) 5×1@60, 60, 65, 65, 65% on a 2:30 INT
CONDITIONING (practice) – EMOM 15:
min 1, 4, etc) 6-12 CTB / PU
min 2, 5, etc) 6-12 Alt DBSN
min 3, 6, etc) Rest
*goal: small, beautiful sets, do not go to failure; can go up in weight; don’t go back in reps on DBSN unless going up in weight
ACCESSORY
3×10-12
RFESS
Standing Leg Curl e/s
Standing Calves
4×6 RDL
TUESDAY
WEIGHTLIFTING
BN 12@55%, 10@60%, 8@65% on a 3:00 INT
CONDITIONING (training)
A+B Partner Workout, 3 RFT:
A)1000m Row
B)7 HGPCN (185/125 lbs) + 12 Alt Pistols
*goal: first iteration of training for Regional Workout 12.2; choose a HEAVY weight that allows you to do at least sets of 3-4 with good technique
ACCESSORY
3×10-12
Incline DB Flye
Arnold Press
Cable Reverse Flye
Tricep Kickback e/s
WEDNESDAY
WEIGHTLIFTING
DL 12@55%, 10@60%, 8@65% on a 4:00 INT
CONDITIONING (competition/test)
A/B Partner Workout, alternating movements, 10 RFT:
50 DU
15 BBJO (24/20”)
10 Thruster (95/65 lbs)
*goal: start by breaking up movements even if it feels unnecessary; speed up and break up movements less as the workout goes on, ideally getting to UB by round 7
ACCESSORY
3×6 Supinated Pendlay Row
3×10-12
Supinated Grip Pulldown
Preacher Curl
DB Iron Cross
THURSDAY
WEIGHTLIFTING
(CN + FRSQ + 2 JK) 5×1@60, 60, 65, 65, 65% on a 2:30 INT
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 athlete’s choice gymnastics skill work
“evens”) 9 cycling PJK (from ground first rep or dropped reps)
*goal: consistent breathing and positions before we add weight; can go up in weight but not back; reps should either be unbroken or split into only 2 sets
HIGHLY ENCOURAGED 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
BKSQ -or- FRSQ 12@55%, 10@60%, 8@65% on a 4:00 INT
CONDITIONING (training)
Warm Up, 2 Rds:
200m Run @goal mile pace for a 3 mile run
200m Walk
-then-
15 min, for quality:
400m Run @goal mile pace for a 2 mile run
2:00 Rest
-optional-
800m Cool Down
*goal: these are not sprints, the 400s need to be at a faster pace than the 200s; we are training speeding up and going progressively faster paces on purpose; compare to 8/24/21; try to keep HR below 90%
ACCESSORY
3×6 Hip Thrust
3×10-12
Single Leg RDL e/s
Leg Abduction e/s
Seated Calves
SATURDAY
WEIGHTLIFTING
PR 12@55%, 10@60%, 8@65% on a 3:00 INT
CONDITIONING (training)
A+B Partner Workout, 5 RFT:
10 HSPU
20 RKBS (70/55 lbs)
*goal: go fast; compare to 4/27/21; try to work with same partner if possible and beat that time
ACCESSORY
3×10-12
V Bar Pulldown
DB Incline BN
DB Hammer Curl
Cable Face Pull
