MONDAY
WEIGHTLIFTING
SN 2 @75%, 2 @75% on a 2:30 INT
1 @80%, 1 @80%, 1 @80% on a 2:00 INT
CONDITIONING (practice) – every 1:30 for 5 Rds
“odds”) 6 HGPCN
“evens”) 8-15 Lateral OTB Burpees
*goal: smooth cycling on barbell; compare weights to 10/14/21; can go up in weight but not back; compare number of burpees to 2/1/22
SUPPLEMENTAL WEIGHTLIFTING
*do whichever squat you are not doing on Fridays; use 90% of max (+5-10 lbs) like DL, PR, SQ, and BN
BKSQ 5×3 @88%
-or-
FRSQ 5×3 @87%
TUESDAY
WEIGHTLIFTING
BN 3@70, 3@80, AMrAP @90% on a 2:30 INT
CONDITIONING (training)
Remix of CompTrain’s “Return to Sender”, AMRAP 20:
60/48 Cal Row
20 (5/5/5/5) SA DB HGPCNJK (50/35 lbs)
15 TTB
30 Single DB Box Step Ups (50/35 lbs) (24/20”)
*goal: break movements up less as workout goes on; choose paces that allow you to go right from one movement to the next; consistent or faster pace on the rower
ACCESSORY – 3 sets (heavier than last week, Deann):
15 DB Hammer Curl e/s
10 Seated Cable Row
WEDNESDAY
WEIGHTLIFTING
DL 3@70, 3@80, AMrAP @90% on a 3:30 INT
CONDITIONING (training)
A+B Parnter Workout, 5 RFT:
A) 15 RKBS (70/55 lbs) + 10 WB (20/14 lbs)
B) 40 DU
*goal: sprint effort; choose weights and movements that allow you to go unbroken for as long as possible
ACCESSORY – 3 sets (heavier than last week, Deann):
10 SL DB/KB RDL e/s
10 GHD Sit Ups
THURSDAY
WEIGHTLIFTING
CNJK 2 @75%, 2 @75% on a 2:30 INT
1 @80%, 1 @80%, 1 @80% on a 2:00 INT
CONDITIONING (practice) – EMOM 15:
min 1, 4, etc) 10 Alt Front Rack/Back Rack Lunges
min 2, 5, etc) 10 STO
min 3, 6, etc) Rest
*goal: ideally, use same weight for both barbells; can go up in weight but not back
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 5×5 @74% ********of your Clean********
use straps if needed
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 3@70, 3@80, AMrAP @90% on a 3:00 INT
CONDITIONING (training)
5 Rds, each for time:
10 BBJO (24/20”)
15 Plate Weighted Sit Ups
10 CTB PU
1:00 Rest
*goal: break up PU less as workout goes on; choose weight that allows you to go unbroken (not necessarily fast) on sit ups; weight stays on chest or right behind head for entire rep
ACCESSORY – 3 sets (heavier than last week, Deann):
10 Barbell Hip Thrust
15 Leg Curl
SATURDAY
WEIGHTLIFTING
PR 3@70, 3@80, AMrAP @90% on a 2:30 INT
CONDITIONING (competition/test)
Row 7-8x500m, 2:00 Rest
*goal: consistent or negative splits; compare times to 1/4/22
ACCESSORY – 3 sets (heavier than last week, Deann):
10 Wide Grip Lat Pulldown
15 DB Tri Kickback e/s
