MONDAY
WEIGHTLIFTING
[1 SN High Pull + 1 SN + 1 OHSQ] 2×[email protected], 80% on a 2:30 INT
SN 3×1 @85, 87.5, 90% on a 2:30 INT
CONDITIONING (practice) – EMOM 15:
min 1, 4, etc) 12 Alt DBSN
min 2, 5, etc) 30-60 DU or DU practice
min 3, 6, etc) Rest
*goal: can go up in weight but not back; compare weights to 7/19/21; at least 10-15 rest per minute
ACCESSORY
3×15-20
RFESS
Standing Leg Curl e/s
Standing Calves
4×6 RDL
TUESDAY
WEIGHTLIFTING
BN [email protected]%, [email protected]%, [email protected]%, [email protected]% on a 3:00 INT
CONDITIONING (training)
400m Run @goal mile pace for a 2 mile run
2:00 rest / stretch
-then-
25 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 and 10/13; try to keep HR below 90%
ACCESSORY
3×15-20
Incline DB Flye
Arnold Press
Cable Reverse Flye
WEDNESDAY
WEIGHTLIFTING
DL [email protected]%, [email protected]%, [email protected]%, [email protected]% on a 3:30 INT
CONDITIONING (training)
21-15-9
Cal Row
RKBS (70/55 lbs)
10 Burpees after each round
*goal: sprint effort: be slightly conservative on the first row, and full send after that; pick a weight that you could do unbroken
ACCESSORY
3×6 Supinated Pendlay Row
3×15-20
Supinated Grip Pulldown
Preacher Curl
DB Iron Cross
THURSDAY
WEIGHTLIFTING
[1 CN Pull + 1 CN + 1 FRSQ + 1 JK] 2×[email protected], 80% on a 2:30 INT
CNJK 3×1 @85, 87.5, 90% on a 2:30 INT
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 3 sets of HSPU or 1:00 HSPU practice
“evens”) 1:00 athletes choice skill work
*goal: at least 30 seconds rest each round; if you can, choose something that helps you move toward your 2021 goal!
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 [email protected]%, [email protected]%, [email protected]%, [email protected]% on a 3:30 INT
CONDITIONING (competition/test)
CF Games Regional 12.2 (tailored for CFM), for time:
2000m Row
50 Alternating Pistols
30 HGPCN (185/125 lbs)
20 min cutoff
*goal: go out at aggressive but manageable pace on rower, break up pistols and HGPCN so you don’t fail
ACCESSORY
3×6 Hip Thrust
3×15-20
Single Leg RDL e/s
Leg Abduction e/s
Seated Calves
SATURDAY
WEIGHTLIFTING
PR [email protected]%, [email protected]%, [email protected]%, [email protected]% on a 2:30 INT
CONDITIONING (training)
A/B Partner Workout, alternating movements
5 cycles: 4:00 AMRAP / 1:00 Rest
15 BBJO (24/20”)
25 WB (20/14 lbs)
10 TTB
15 Tuck Ups
5 D Ball Ground to Shoulder
for each cycle, pick up where you left off
*goal: consistent or more rounds/reps each cycle; movements do not have to be UB but you should be able to take short breaks
ACCESSORY
3×15-20
V Bar Pulldown
DB Incline BN
DB Hammer Curl
Cable Face Pull
