MONDAY
WEIGHTLIFTING
[1 SN High Pull + 1 HGSN (at knee) + 1 SN] 5×1@65% on a 2:30 INT
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 5 Clusters (TnG)
“evens”) :10 e/s SL Wall Sit + :30 Wall Sit
*goal: can go up in weight on clusters, but not back; familiarize yourself with cycling them before you add weight)
ACCESSORY
3×10
RFESS
Standing Leg Curl e/s
Standing Calves
4×6 RDL
TUESDAY
WEIGHTLIFTING
BN 4×6 @60% on a 2:30 INT
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 10:
10 Alt DB Fr Rack Lunges (50/35 lbs) (in each hand)
8 TTB
:30 Front Plank
*goal: break up movements as little as possible; partners watch the clock for each other
ACCESSORY
3×10
Incline DB Flye
Arnold Press
Cable Reverse Flye
WEDNESDAY
WEIGHTLIFTING
DL 4×6 @60% on a 3:00 INT
CONDITIONING (training)
Warm Up, 1 Rd:
400m Run @goal mile pace for a 2 mile run
2:00 rest / stretch
-then-
20 min, for quality:
800m Run @goal mile pace for a 2 mile run
2:00 Rest
-optional-
800m Cool Down
*goal: these are not sprints; we are training keeping the same pace for a longer distance; compare and use same pace as 9/24/21; try to keep HR below 90%
ACCESSORY
3×6 Supinated Pendlay Row
3×10
Supinated Grip Pulldown
Preacher Curl
DB Iron Cross
THURSDAY
WEIGHTLIFTING
[1 CN Pull + 1 HGCN (at knee) + 1 CNJK] 5×1@65% on a 2:30 INT
CONDITIONING (practice) – EMOM 15:
min 1, 4, etc) 6 HGPCN, building
min 2, 5, etc) 6 BBJO (30/24”)
min 3, 6, etc) Rest
*goal: stay with weights on HGPCN so that you can cycle all 6; focus on efficient foot work for BBJO
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 4×6 @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; try to keep HR below 80%; compare to 9/15/21
ACCESSORY
3×6 Hip Thrust
3×10
Single Leg RDL e/s
Leg Abduction e/s
Seated Calves
SATURDAY
WEIGHTLIFTING
PR 4×6 @60% on a 2:30 INT
CONDITIONING (training)
5 RFT:
6 HSPU
9 DL @50% (no heavier than 225/155 lbs)
50 DU
10 Pull Ups
10 Ring Rows
*goal: last iteration of training for hero workout “Bradshaw” before we test it; use same weights and modifications as 10/1/21; choose options for pull ups and ring rows that allow you to do each in two sets or fewer
ACCESSORY
3×10
V Bar Pulldown
DB Incline BN
DB Hammer Curl
Cable Face Pull
