all percentages (SN, BN, DL, CNJK, BKSQ, FRSQ, PR) are off of your conservative, goal 1RM for that lift – should be same number as last week
MONDAY
WEIGHTLIFTING
(2 SN + 1 OHSQ) 5×[email protected], 65, 70, 70, 70% on a 2:30 INT
CONDITIONING (competition/test)
CompTrain Workout “Bangers & Mash”
7 Rds:
3 PP (115/85 lbs)
3 FRSQ (115/85 lbs)
3 BJ (30/24″)
– then 30/21 Calorie Row –
5 Rds:
3 PP (115/85 lbs)
3 FRSQ (115/85 lbs)
3 BJ (30/24″)
– then 30/21 Calorie Row –
3 Rds:
3 PP (115/85 lbs)
3 FRSQ (115/85 lbs)
3 BJ (30/24″)
20 min cutoff
*goal: choose weight and height that allows you to move quickly from movement to movement
ACCESSORY
3×12-15
RFESS
Standing Leg Curl e/s
Standing Calves
4×6 RDL
TUESDAY
WEIGHTLIFTING
BN [email protected]%, [email protected]%, [email protected]% on a 3:00 INT
CONDITIONING (practice) – EMOM 15:
min 1, 4, etc) 3 sets of PU / PU skill work
min 2, 5, etc) 8-12 V Ups
min 3, 6, etc) :15 e/s static KB waiter carry hold
*goal: small, beautiful sets; compare pull ups to 3/24/21; can go up in reps but not back; focus on posture instead of weight for the KB hold
ACCESSORY
3×12-15
Incline DB Flye
Arnold Press
Cable Reverse Flye
Tricep Kickback e/s
WEDNESDAY
WEIGHTLIFTING
DL [email protected]%, [email protected]%, [email protected]% on a 4:00 INT
CONDITIONING (training)
A/B Partner Workout, alternating rounds, AMRAP 10:
8 Burpees *to a target that is 6” above your outstretched hands*
15 WB (20/14 lbs)
*goal: sprint effort: go as fast as you can with good technique when it’s your turn to move
ACCESSORY
3×6 Supinated Pendlay Row
3×12-15
Supinated Grip Pulldown
Preacher Curl
DB Iron Cross
THURSDAY
WEIGHTLIFTING
(CN + FRSQ + 2 JK) 5×1 @65, 65, 70, 70, 70% on a 2:30 INT
CONDITIONING (training)
“Helena”, 3 RFT:
400m Run
20 (5/5/5/5) KBSN (55/35 lbs)
12 TTB
*goal: break up sets less as work out goes on, with grip management in mind; consistent or increasing pace on run
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 [email protected]%, [email protected]%, [email protected]% on a 4:00 INT
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 6 HSPU + :30 Ring Rows (no more than 15)
“evens”) 6 DL @50% (no more than 225/155 lbs) + :30 DU (no more than 45)
*goal: first iteration preparing for hero workout “Bradshaw”; at least :30 rest each :90
ACCESSORY
3×6 Hip Thrust
3×12-15
Single Leg RDL e/s
Leg Abduction e/s
Seated Calves
SATURDAY
WEIGHTLIFTING
PR [email protected]%, [email protected]%, [email protected]% on a 3:00 INT
CONDITIONING (training)
Row 4x1500m, rest 2:00
goal: consistent or negative splits; compare times to the 1k repeats from 8/18/21 and try to keep the same 500m pace from the 1k then to the 1500m today
ACCESSORY
3×12-15
V Bar Pulldown
DB Incline BN
DB Hammer Curl
Cable Face Pull
