MONDAY
WEIGHTLIFTING
3 Position SN (mid-hang, knee, floor)
5×1 @70, 70, 75, 75, 75% on a 2:30 INT
CONDITIONING (training)
CompTrain’s “Push to Start”
2-4-6-8-10
Wall Walk (scale with 1-2-3-4-5)
DL @55% of the training max you are currently working off of
DU (x10) (or SU also x10)
20 min cutoff
*goal: controlled wall walks under midline fatigue
SUPPLEMENTAL WEIGHTLIFTING
*do whichever squat you are not doing on Fridays; use 90% of max like DL, PR, SQ, and BN
BKSQ
5 @65%, 5 @70%, 4 @75%, 3 @80%, 3 @80%
-or-
FRSQ
6 @65%, 5 @70%, 5 @75%, 3 @80%, 3 @80%
TUESDAY
WEIGHTLIFTING
BN 3@70, 3@80, AMrAP @90% on a 2:30 INT
CONDITIONING (practice) – EMOM 15:
min 1, 4, etc) 12/10 Cal Row
min 2, 5, etc) 15 UB WB
min 3, 6, etc) :30 TTB
*goal: consistent or increasing amount of TTB each round; can go up in weight on WB but not back
ACCESSORY – 3 sets:
15 DB Bicep Curl e/s
10 DB Row e/s
WEDNESDAY
WEIGHTLIFTING
DL 3@70, 3@80, AMrAP @90% on a 3:30 INT
CONDITIONING (competition/test)
22-16-10
KBSN (55/35 lbs) (split right/left side evenly)
Alt Pistol
Push Up
*goal: sprint effort; break up reps less as workout goes on
ACCESSORY – 3 sets:
12 Good Morning
15 GHD Sit Ups
THURSDAY
WEIGHTLIFTING
3 Position CN (mid-hang, knee, floor) + JK
5×1 @70, 70, 75, 75, 75% on a 2:30 INT
CONDITIONING (training)
5 cycles of 2:00 AMRAP, 1:00 rest
3 PCN+PJK (135/95 lbs)
3 PU
6 PCN + JK
6 PU
9 PCN + JK
9 PU, etc – adding 3 reps each time
for each AMRAP, continue where you left off
*goal: be smart about breaking up movements but take big rest only during minute rest; note what size sets work well for the barbell and for the PU
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
SUPPLEMENTAL WEIGHTLIFTING
RDL 5×8 @68% ********of your Clean********
use straps if needed
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 3@70, 3@80, AMrAP @90% on a 3:00 INT
CONDITIONING (practice) – every 1:30 for 5 Rds
“odds”) 10 UB Thrusters
“evens”) 12 Bar Facing OTB Burpees
*goal: can go up in weight but not back; purposeful steps and breathing on burpees
ACCESSORY – 3 sets:
10 Barbell Hip Thrust
15 Leg Curl
SATURDAY
WEIGHTLIFTING
PR 3@70, 3@80, AMrAP @90% on a 2:00 INT
CONDITIONING (training)
Row 4x1000m, 2:00 rest between each
*goal: consistent or negative splits; compare individual times to 8/18/21 and 4/30/21
ACCESSORY – 3 sets:
12 V Bar Pulldown
15 OH DB Tricep Extension
