MONDAY
WEIGHTLIFTING
[SN High Pull + SN] 1@75%
SN 2@80%, 1@85, 87.5, 90, 92.5% on a 2:30 INT
CONDITIONING (training)
On the 2:00 x 8 Rds:
8 TTB
10 BJO (24/20”)
*goal: at least 30 seconds rest each round; consistent or negative splits each round; break up TTB less as the workout goes on; work on lateral BJO if able
ACCESSORY
3×10-12
RFESS
Standing Leg Curl e/s
Standing Calves
4×6 RDL
TUESDAY
WEIGHTLIFTING
BN 5@75%, 3@80%, 2@85%, 2@90%, 2@90% on a 2:30 INT
CONDITIONING (competition/test)
Run 30 minutes
*goal: this is our last programmed run for the year! Compare distance, mile paces, and amount walked/ran to 3/9/21; try to go faster, be more consistent, and walk less if you walked
ACCESSORY
3×10-12
Incline DB Flye
Arnold Press
Cable Reverse Flye
WEDNESDAY
WEIGHTLIFTING
DL 5@75%, 3@80%, 2@85%, 2@90%, 2@90% on a 3:30 INT
CONDITIONING (training)
“El Jefe” – for time:
30/24 Cal Row
30 WB (20/14 lbs)
25/20 Cal Row
30 RKBS (70/55 lbs)
20/16 Cal Row
30 AbMat Sit Ups
15/12 Cal Row
10 Burpees
*goal: sprint effort; set a pace on rower that allows you to move quickly but do the other movements as UB as possible
ACCESSORY
3×6 Supinated Pendlay Row
3×10-12
Supinated Grip Pulldown
Preacher Curl
DB Iron Cross
THURSDAY
WEIGHTLIFTING
[CN Pull + CNJK] 1@75%
CNJK 2@80%, 1@85, 87.5, 90, 92.5% on a 2:30 INT
CONDITIONING (practice) – EMOM 15:
min 1, 4, etc) 6 PJK
min 2, 5, etc) 10 Weighted Sit Up
min 3, 6, etc) Rest
*goal: can go up in weight but not back on PJK; focus on smooth cycling and controlled breathing before adding weight
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 5@75%, 3@80%, 2@85%, 2@90%, 2@90% on a 3:00 INT
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 14:
10 Pull Ups
14 (7/7) Single DB Box Step Up (24/20”) (50/35 lbs)
42 DU
*goal: break up movements less as workout goes on; pick weight that allows for good posture on step ups
ACCESSORY
3×6 Hip Thrust
3×10-12
Single Leg RDL e/s
Leg Abduction e/s
Seated Calves
SATURDAY
WEIGHTLIFTING
PR 6×3 5@75%, 3@80%, 2@85%, 2@90%, 2@90% on a 2:30 INT
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 HSPU / HS walk skill work
“evens”) 6-6-5-5-4 PCN
*goal: can go up in weight but not back; try to work up to a heavy and technically sound set of 4 on last set; compare HSPU reps to 11/4/21
ACCESSORY
3×10-12
V Bar Pulldown
DB Incline BN
DB Hammer Curl
Cable Face Pull
