MONDAY
WEIGHTLIFTING
2 Position SN (mid-hang, floor)
5×1 @77, 77, 81, 81, 81% on a 2:30 INT
CONDITIONING (practice) – every 1:30 for 5 Rds
“odds”) 8-12 BBJO (24/20”)
“evens”) 6 PCN
*goal: smooth, beautiful cycling; efficient amount of steps on BBJO; can go up in weight and/or height, but not back; compare reps of BBJO to 12/8/21 and weights to 5/12/21
SUPPLEMENTAL WEIGHTLIFTING
*do whichever squat you are not doing on Fridays; use 90% of max like DL, PR, SQ, and BN
BKSQ
5×4 @85%
-or-
FRSQ
4 @80%, 4 @80%, 4 @80%, 4 @85%, 4 @85%, 4 @85%
TUESDAY
WEIGHTLIFTING
BN 8 @45%, 6 @55%, 4 @65% on a 2:30 INT
tempo: 31X1
CONDITIONING (training)
5 RFT:
8 TTB
12 DBSN (50/35 lbs)
1:00 Rest
*goal: break up movements less as workout goes on; consistent or decreasing times each round
ACCESSORY – 3 sets:
15 DB Bicep Curl e/s
10 DB Row e/s
WEDNESDAY
WEIGHTLIFTING
DL 8 @45%, 6 @55%, 4 @65% on a 3:30 INT
tempo: 3011
CONDITIONING (competition/test)
A/B Partner Workout, alternating movements, AMRAP 18:
50 DU
25 WB (20/14 lbs)
15 Push Up
20 Weighted Sit Ups (20/14 lbs)
25 RKBS (70/55 lbs)
*goal: get each movement as close to unbroken as possible by the end of the workout
ACCESSORY – 3 sets:
12 Good Morning
15 GHD Sit Ups
THURSDAY
WEIGHTLIFTING
2 Position CN (mid-hang, floor) + JK
5×1 @77, 77, 81, 81, 81% on a 2:30 INT
CONDITIONING (practice) – EMOM 15:
min 1, 4, etc) 5-10 CTB PU
min 2, 5, etc) 10 V Ups
min 3, 6, etc) Rest
*goal: small, beautiful sets on CTB; can go up in reps but not back; control on the way up and down on V Ups
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 5×6 @72% ********of your Clean********
use straps if needed
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 8 @45%, 6 @55%, 4 @65% on a 3:30 INT
tempo: 31X1
CONDITIONING (training)
Row 3x1500m, Rest 2:00
-or-
Row 3×7:00 for meters, Rest 2:00
*goal: consistent or negative splits (or consistent or increased meters if rowing for meters); try to keep 500m paces within 10 seconds of your paces from 1/15/22
ACCESSORY – 3 sets:
10 Barbell Hip Thrust
15 Leg Curl
SATURDAY
WEIGHTLIFTING
PR 8 @45%, 6 @55%, 4 @65% on a 2:30 INT
tempo: 30X1
CONDITIONING (training)
CompTrain’s “Mary’s Meters”, AMRAP 20:
5 HSPU
10 Alternating Pistols
15 Pull Ups
Every 5:00 (starting at 00:00) – 500m Row
pick up where you left off after row
*goal: consistent or more reps each time off of row; consistent or faster times on rower
ACCESSORY – 3 sets:
12 V Bar Pulldown
15 OH DB Tricep Extension
