MONDAY
WEIGHTLIFTING
[PSN + OHSQ + SN (2 second pause in bottom of SN)]
5×1 at light to moderate weight – can build – on a 2:00 INT
CONDITIONING (training)
A/B Partner Workout, alternating movements, 10 RFT:
6 PSN (75/55 lbs)
15 WB (20/14 lbs)
20 AbMat Sit Ups
*goal: every movement UB; smooth technical cycling on PSN
ACCESSORY
3×8
RFESS
Standing Leg Curl e/s
Standing Calves
4×6 RDL
TUESDAY
WEIGHTLIFTING
BN 4×5 @55, 60, 65, 70% on a 2:00 INT
CONDITIONING (training)
5 Rds, 1 every 4:00
25/20 Cal Row
12 Push Ups
12 RKBS (70/55 lbs)
*goal: at least 1:00 rest; consistent or decreasing times each round
ACCESSORY
3×8
Incline DB Flye
Arnold Press
Cable Reverse Flye
WEDNESDAY
WEIGHTLIFTING
DL 4×5 @55, 60, 65, 70% on a 3:00 INT
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 MU / CTB / PU skill work
“evens”) 6-10 BBJO (24/20”)
*goal: work towards those 2021 goals!; at least :30 rest each round; can go up in reps but not back
ACCESSORY
3×6 Supinated Pendlay Row
3×8
Supinated Grip Pulldown
Preacher Curl
DB Iron Cross
THURSDAY
WEIGHTLIFTING
[PCN+ FRSQ + CN + JK (3 second pause in split)]
5×1 at light to moderate weight – can build – on a 2:30 INT
CONDITIONING (training)
A+B Partner Workout, AMRAP 16:
A) 500m Row
B) 2 Wall Walk + 20 Alt Russian Twist
*goal: consistent pace on rower that allows you to step off and get right to wall walks
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 4×5 @55, 60, 65, 70% on a 2:30 INT
CONDITIONING (competition/test)
For Time:
1 Round of “Macho Man” (3 PCN + 3 FRSQ + 3 PJK) (135/95 lbs)
50 DU / 50 SU
2 Rounds of “Macho Man”
50 DU / 50 SU
3 Rounds of “Macho Man”
50 DU / 50 SU
4 Rounds of “Macho Man”
50 DU / 50 SU
5 Rounds of “Macho Man”
50 DU / 50 SU
25 min cutoff
*goal: FINISH; use weight that you have been using for practice and training days on this complex
ACCESSORY
3×6 Hip Thrust
3×8
Single Leg RDL e/s
Leg Abduction e/s
Seated Calves
SATURDAY
WEIGHTLIFTING
PR 4×5 @55, 60, 65, 70% on a 2:00 INT
CONDITIONING (practice) – EMOM 15:
min 1, 4, etc) 3 sets of TTB
min 2, 5, etc) 12 Alt DB Fr Rack Lunges
min 3, 6, etc) Rest
*goal: do not go to failure on TTB; full ROM and good posture on lunges
ACCESSORY
3×8
V Bar Pulldown
DB Incline BN
DB Hammer Curl
Cable Face Pull
