MONDAY
WEIGHTLIFTING
2 Position SN 5×1 (mid-hang, floor)
5×1 @70% on a 2:00 INT
CONDITIONING (training)
A/B Partner Workout, AMRAP 9:
15 AbMat Sit Ups
12 WB (20/14 lbs)
9 BJ (24/20”)
*goal: sprint effort; do everything UB and hang on
SUPPLEMENTAL WEIGHTLIFTING
*do whichever squat you are not doing on Fridays; use 90% of max like DL, PR, SQ, and BN
BKSQ
3 @70%, 3 @70%, 3 @70%, 2 @75%, 2 @75%
-or-
FRSQ
3 @70%, 3 @70%, 3 @70%, 2 @75%, 2 @75%
TUESDAY
WEIGHTLIFTING
BN 5@40, 5@50, 5@60% on a 2:00 INT
CONDITIONING (practice) – every 1:30 for 5 Rds
“odds”) 1:00 CTB/PU/MU practice
“evens”) 8-12 Bar Facing OTB Burpees
*goal: small, beautiful sets on pulling practice; purposeful steps and breathing on burpees
ACCESSORY – 3 sets:
10 DB Bicep Curl e/s
8 DB Row e/s
WEDNESDAY
WEIGHTLIFTING
DL 5@40, 5@50, 5@60% on a 3:00 INT
CONDITIONING (training)
A+B Partner Workout, 4 RFT:
A) 40/32 Cal Row
B) 4 D Ball GTOS + 8 HSPU
*goal: consistent times on rower; row at a pace that allows you to step off and go right to D Balls
ACCESSORY – 3 sets:
8 Good Morning
10 GHD Sit Ups
THURSDAY
WEIGHTLIFTING
2 Position CN (mid-hang, floor) + JK
5×1 @70% on a 2:30 INT
CONDITIONING (competition/test)
5 RFT:
40 DU
14 (7/7) KBSN (55/35 lbs)
10 Alt Pistols
*goal: break up each movement less as workout goes on; full ROM on whichever pistol variation you choose
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 @60% ********of your Clean********
use straps if needed
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5@40, 5@50, 5@60% on a 2:30 INT
CONDITIONING (practice) – EMOM 15:
min 1, 4, etc) 8 TTB
min 2, 5, etc) 10 (5/5) SA DB HGPCNJK (50/35 lbs)
min 3, 6, etc) :45 Cal Row (no more than 14/12)
*goal: do TTB in consistent or bigger sets; do consistent or more Cal every round
ACCESSORY – 3 sets:
8 Barbell Hip Thrust
10 Leg Curl
SATURDAY
WEIGHTLIFTING
PR 5@40, 5@50, 5@60% on a 2:00 INT
CONDITIONING (training)
5 cycles of 4:00 AMRAP, 1:00 Rest
Row 500m
15 Russian Twist e/s (35/25 lbs)
10 BBJO (24/20”)
20 RKBS (55/35 lbs)
*goal: consistent or more rounds/reps each cycle
ACCESSORY – 3 sets:
8 V Bar Pulldown
10 OH DB Tricep Extension
