MONDAY
WEIGHTLIFTING
BN warm up to 70-75%
-then-
10 minutes to set a new 1RM / heavy single for the day
CONDITIONING (training)
A/B Partner workout, alternating movements, 10 RFT:
7 Thrusters (95/65 lbs)
10 Box Jump (24/20”)
7 Pull Up
*goal: thrusters UB; break up PU less as the workout goes on
ACCESSORY
3×15-20
Incline DB Flye
Arnold Press
Cable Reverse Flye
TUESDAY
WEIGHTLIFTING
DL warm up to 70-75%
-then-
10 minutes to set a new 1RM / heavy single for the day
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 20 RKBS
“evens”) 1:00 HSPU / HS hold / HS walk skill work
*goal: can go up in weight but not back on KBS; do not break up KBS into any more than 10/10; compare HS skill work 20 11/20/21
ACCESSORY
3×6 Supinated Pendlay Row
3×15-20
Supinated Grip Pulldown
Preacher Curl
DB Iron Cross
WEDNESDAY
WEIGHTLIFTING
SN -or- CNJK [email protected]%, [email protected]%, 3×[email protected]% on a 2:00 INT
If you are planning to max out on Saturday, be sure to do whichever lift you don’t do today some other time this week.
CONDITIONING (competition/test)
“Death By Burpee” A/B Partner Workout
With a continuously running clock perform:
A) 5 Burpees in the first 1 min
B) 6 Burpees in the second 1 min
A) 7 Burpees in the third 1 min
adding one rep, for as long as you can answer the bell
Options: start with 3 burpees or 1 burpee
*goal: go for at least 10 minutes; compare to 3/3/20
THURSDAY
WEIGHTLIFTING
BKSQ -or- FRSQ warm up to 70-75%
-then-
10 minutes to set a new 1RM / heavy single for the day
CONDITIONING (training)
Row 4x500m 1:1 work:rest
*goal: negative splits; compare to 7/2/21 and 7/29/21; try to go faster than these times since they were more intervals (5 and 6 instead of 4)
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
3×15-20
RFESS
Standing Leg Curl e/s
Standing Calves
4×6 RDL
FRIDAY
WEIGHTLIFTING
PR warm up to 70-75%
-then-
10 minutes to set a new 1RM / heavy single for the day
CONDITIONING (practice) – EMOM 15:
min 1, 4, etc) 30-60 DU
min 2, 5, etc) 10 (5/5) SA DB HGCNJK
min 3, 6, etc) Rest
*goal: consistent or increasing amount of DU; compare DB weights to 4/1/21
ACCESSORY
3×15-20
V Bar Pulldown
DB Incline BN
DB Hammer Curl
Cable Face Pull
SATURDAY
WEIGHTLIFTING
SN 5-7×1 to a heavy for the day, or new 1RM
CNJK 5-7×1 to a heavy for the day, or new 1RM
ACCESSORY
3×6 Hip Thrust
3×15-20
Single Leg RDL e/s
Leg Abduction e/s
Seated Calves
