MONDAY
WEIGHTLIFTING
2 Position SN (mid-hang, floor)
5×1 @75, 75, 80, 80, 80% on a 2:30 INT
CONDITIONING (training)
5 RFT:
10 TTB
15 RKBS (70/55 lbs)
20 AbMat Sit Ups
*goal: break movements up less as workout goes on
SUPPLEMENTAL WEIGHTLIFTING
*do whichever squat you are not doing on Fridays; use 90% of max like DL, PR, SQ, and BN
BKSQ
5×5 @75, 75, 80, 80, 80%
-or-
FRSQ
5 @75%, 4 @80%, 4 @80%, 3 @85%, 3 @85%
TUESDAY
WEIGHTLIFTING
BN 5@75, 3@85, AMrAP @95% on a 2:30 INT
CONDITIONING (competition/test)
6 cycles of 4:00 work, 1:00 Rest
38/30 Cal Row Buy In each cycle
-then, in the remaining time, AMRAP of:
10 HSPU
8 HGPCN (135/95 lbs)
For each cycle, restart with the Cal Row Buy In
*goal: consistent or faster times on each row; consistent or more rounds on each AMRAP; you do not have to be able to do any of the movements unbroken
ACCESSORY – 3 sets:
15 DB Bicep Curl e/s
10 DB Row e/s
WEDNESDAY
WEIGHTLIFTING
DL 5@75, 3@85, AMrAP @95% on a 3:30 INT
CONDITIONING (practice) – EMOM 15:
min 1, 4, etc) 20-60 DU
min 2, 5, etc) 10-14 Alt DBSN
min 3, 6, etc) Rest
*goal: go up in reps on DU but not back and practice taking a break before you fail; can go up in weight but not back on DBSN, compare weights to 11/1/21
ACCESSORY – 3 sets:
12 Good Morning
15 GHD Sit Ups
THURSDAY
WEIGHTLIFTING
2 Position CN (mid-hang, floor) + JK
5×1 @75, 75, 80, 80, 80% on a 2:30 INT
CONDITIONING (training)
For time:
100 WB (20/14 lbs)
EMOM including 00:00 – 10 AKBS (55/35 lbs)
*goal: don’t quit
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 5×7 @70% ********of your Clean********
use straps if needed
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5@75, 3@85, AMrAP @95% on a 3:30 INT
CONDITIONING (training)
Partner version of CompTrain’s “Three Strikes”
A/B Partner Workout, alternating movements, AMRAP 10:
3 DB/KB FRSQ (50s/35s lbs)
3 CTB PU
3 BJO (24/20”)
6 DB/KB FRSQ (50s/35s lbs)
6 CTB PU
6 BJO (24/20”)
9 DB/KB FRSQ (50s/35s lbs)
9 CTB PU
9 BJO (24/20”)
…
continue to add 3 reps each round
*goal: sprint effort; figure out what manageable sets of CTB PU feel like
ACCESSORY – 3 sets:
10 Barbell Hip Thrust
15 Leg Curl
SATURDAY
WEIGHTLIFTING
PR 5@75, 3@85, AMrAP @95% on a 2:30 INT
CONDITIONING (practice) – every 1:30 for 5 Rds
“odds”) 1:00 athlete’s choice gymnastics skill work
“evens”) 5 HGPSN
*goal: beautiful cycling synced with breathing; can go up in weight but not back
ACCESSORY – 3 sets:
12 V Bar Pulldown
15 OH DB Tricep Extension
