MONDAY
WEIGHTLIFTING
[1 SN High Pull + 1 HGSN (at knee) + 1 SN] 5×1@70, 70, 75, 75, 75% on a 2:30 INT
CONDITIONING (practice) – EMOM 15:
min 1, 4, etc) 15-50 DU
min 2, 5, etc) 8-12 Alt Pistol
min 3, 6, etc) 4-8 TTB
*goal: reps do not have to be UB; practice small, beautiful sets and do not go to failure
ACCESSORY
3×15-20
RFESS
Standing Leg Curl e/s
Standing Calves
4×6 RDL
TUESDAY
WEIGHTLIFTING
BN 10@65%, 10@70%, 10@75% on a 3:00 INT
CONDITIONING (training)
For time:
Run 400m
30 Push Ups
Run 400m
20 PCN (185/125 lbs)
Run 400m
30 Push Ups
Run 400m
30 min cutoff
*goal: consistent or faster pace on run; break up push ups less second time than first time
ACCESSORY
3×15-20
Incline DB Flye
Arnold Press
Cable Reverse Flye
WEDNESDAY
WEIGHTLIFTING
DL 10@65%, 10@70%, 10@75% on a 4:00 INT
CONDITIONING (competition/test)
“Annie”
50-40-30-20-10
Double Under (or same amount of single unders)
Sit-Up
*goal: sprint effort; compare to 9/3/19
ACCESSORY
3×6 Supinated Pendlay Row
3×15-20
Supinated Grip Pulldown
Preacher Curl
DB Iron Cross
THURSDAY
WEIGHTLIFTING
[1 CN Pull + 1 HGCN (at knee) + 1 CNJK] 5×1@70, 70, 75, 75, 75% on a 2:30 INT
CONDITIONING (training)
A+B Partner Workout, AMRAP 15:
A) Row 500m
B) 10 WB (20/14 lbs) + 5 CTB PU
*goal: consistent or faster pace on rower; UB WB; choose most difficult version of PU you can; compare to 3/20/21
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
BKSQ -or- FRSQ 10@65%, 10@70%, 10@75% on a 4:00 INT
CONDITIONING (training)
5 cycles: 2:00 AMRAP, 1:00 rest
20 RKBS (70/55 lbs)
15 Russian Twists e/s (35/25 lbs)
:15 goblet squat hold at bottom of squat (70/55 lbs)
for each cycle, continue the AMRAP
*goal: choose weights that allow you to go UB for all 5 cycles; EXCELLENT posture on squat
ACCESSORY
3×6 Hip Thrust
3×15-20
Single Leg RDL e/s
Leg Abduction e/s
Seated Calves
SATURDAY
WEIGHTLIFTING
PR 10@65%, 10@70%, 10@75% on a 3:00 INT
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 athlete’s choice gymnastics skill work
“evens”) 2 heavy PSN, building each set, not cycling
*goal: work to a difficult, heavy 2 by the last set
ACCESSORY
3×15-20
V Bar Pulldown
DB Incline BN
DB Hammer Curl
Cable Face Pull