MONDAY
WEIGHTLIFTING
[1 SN High Pull + 1 SN + 1 OHSQ] 5×1@70, 75, 80, 80, 80% on a 2:30 INT
CONDITIONING (practice) – EMOM 15:
min 1, 4, etc) 6-12 HSPU
min 2, 5, etc) 10-15 WB, heavier than normal
min 3, 6, etc) Rest
*goal: on HSPU try more reps than usual even if you need to scale differently; on WB can go up in weight but not back
ACCESSORY
3×10-12
RFESS
Standing Leg Curl e/s
Standing Calves
4×6 RDL
TUESDAY
WEIGHTLIFTING
BN 8@65%, 8@70%, 6@75%, 6@80% on a 3:00 INT
CONDITIONING (sprint)
A/B Partner Workout, alternating movements, 10 RFT:
100m Run
12 (6/6) SA KBSN (55/35 lbs)
12 AbMat Sit Ups
*goal: sprint effort; choose a weight that allows you to go unbroken
ACCESSORY
3×10-12
Incline DB Flye
Arnold Press
Cable Reverse Flye
WEDNESDAY
WEIGHTLIFTING
DL 8@65%, 8@70%, 6@75%, 6@80% on a 3:30 INT
CONDITIONING (training)
2 RFT:
1000m Row
20 Alt Pistols
12 HGPCN (185/125 lbs)
*goal: last iteration of training before we test Regionals 12.2; use same weights and pistol options as 9/21/21
ACCESSORY
3×6 Supinated Pendlay Row
3×10-12
Supinated Grip Pulldown
Preacher Curl
DB Iron Cross
THURSDAY
WEIGHTLIFTING
[1 CN Pull + 1 CN + 1 FRSQ + 1 JK] 5×1@70, 75, 80, 80, 80% on a 2:30 INT
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 3 sets of TTB
“evens”) 3 sets of DU (challenge with either unbroken sets or faster sets)
*goal: at least :30 rest each round; beautiful reps instead of more reps
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 8@65%, 8@70%, 6@75%, 6@80% on a 3:30 INT
CONDITIONING (competition/test)
CF Games Open 14.5 / 16.5
21-18-15-12-9-6-3
Thruster (95/65 lbs)
Bar-Facing Burpee
20 min cutoff
*goal: compare to CF Open (2014 and/or 2016) time; break up thrusters less as rounds go on
ACCESSORY
3×6 Hip Thrust
3×10-12
Single Leg RDL e/s
Leg Abduction e/s
Seated Calves
SATURDAY
WEIGHTLIFTING
PR 8@65%, 8@70%, 6@75%, 6@80% on a 2:30 INT
CONDITIONING (training)
Run 6x400m 1:1 work to rest, no more than 2:00 rest
*goal: consistent or negative splits; compare to 7/23/21
ACCESSORY
3×10-12
V Bar Pulldown
DB Incline BN
DB Hammer Curl
Cable Face Pull