MONDAY
WEIGHTLIFTING
[1 SN High Pull + 1 SN + 1 OHSQ] 2×1@75, 80% on a 2:30 INT
SN 3×1 @85% on a 2:30 INT
CONDITIONING (training)
5 Rds, 1 every 3:00
Row 1:00 for Calories
10 V-Ups
*goal: consistent amount or more Calories every round; control on the way down on V-Ups; at least 1:00 rest per round
ACCESSORY
3×12-15
RFESS
Standing Leg Curl e/s
Standing Calves
4×6 RDL
TUESDAY
WEIGHTLIFTING
BN 8@70%, 8@75%, 6@80%, 4@85% on a 3:00 INT
CONDITIONING (competition/test)
“Bradshaw” – 10 RFT:
3 HSPU
6 DL @50% (no heavier than 225/155 lbs)
12 Pull Ups / Ring Rows
24 DU / 48 SU
*30 min cutoff
*goal: use same weights / modifications as on training and practice days for this; choose a mix of pull ups and ring rows that allows you to do no smaller than sets of 4
ACCESSORY
3×12-15
Incline DB Flye
Arnold Press
Cable Reverse Flye
WEDNESDAY
WEIGHTLIFTING
[1 CN Pull + 1 CN + 1 FRSQ + 1 JK] 2×1@75, 80% on a 2:30 INT
CNJK 3×1 @85% on a 2:30 INT
CONDITIONING (practice) – EMOM 15:
min 1, 4, etc) 10 Box Jumps (24/20”)
min 2, 5, etc) 10 Russian Twists e/s
min 3, 6, etc) Rest
*goal:
ACCESSORY
3×6 Supinated Pendlay Row
3×12-15
Supinated Grip Pulldown
Preacher Curl
DB Iron Cross
THURSDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 8@70%, 8@75%, 6@80%, 4@85% on a 3:30 INT
CONDITIONING (training)
5 RFT:
12 DB Fr Rack Lunge (DB on each shoulder)
12 HR Push Up
*goal: sprint effort; choose weights on lunge that allow for good posture and full range of motion
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
PR 8@70%, 8@75%, 6@80%, 4@85% on a 2:30 INT
CONDITIONING (training)
4 RFT:
Run 400m
15 WB (20/14 lbs)
10 TTB / 20 AbMat Sit Ups
*goal: strongly recommend doing AbMat Sit Ups if you did the workout on Tuesday, assess how shoulders and hands feel then make decision
ACCESSORY
3×12-15
V Bar Pulldown
DB Incline BN
DB Hammer Curl
Cable Face Pull
SATURDAY
WEIGHTLIFTING
DL 8@70%, 8@75%, 6@80%, 4@85% on a 3:30 INT
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 athlete’s choice skill work
“evens”) 5 OHSQ, building in weight
*goal: choose weights that allow for full range of motion
ACCESSORY
3×6 Hip Thrust
3×12-15
Single Leg RDL e/s
Leg Abduction e/s
Seated Calves