MONDAY
WEIGHTLIFTING
SN 2 @75, 1 @80, 1 @85+, 1 @85+, 1@85+% on a 2:00 INT
*goal: finish heavier than 2/21/22
CONDITIONING (training)
4 cycles of 4:00 AMRAP, 1:00 Rest
15/12 Cal Row
10 RKBS (70/55 lbs)
5 PSN (95/65 lbs)
For each round, continue the AMRAP where you left off
*goal: consistent or more reps/rounds each cycle
SUPPLEMENTAL WEIGHTLIFTING
*do whichever squat you are not doing on Fridays; use 90% of max like DL, PR, SQ, and BN
BKSQ
4×2 @90%
-or-
FRSQ
4×2 @90%
TUESDAY
WEIGHTLIFTING
BN 5@65, 5@75, AMrAP @85% on a 2:30 INT
CONDITIONING (practice) – EMOM 15:
min 1, 4, etc) 30-50 DU
min 2, 5, etc) 10-14 Alt DBSN
min 3, 6, etc) :30 Front Plank
*goal: do not go to failure; can go up in weight but not back; can go up in reps but not back
ACCESSORY – 3 sets:
15 Cable Rope Curl
10 SA Seated Cable Row e/s
WEDNESDAY
WEIGHTLIFTING
DL 5@65, 5@75, AMrAP @85% on a 3:30 INT
CONDITIONING (competition/test)
5 RFT:
12 WB (20/14 lbs)
12 TTB
*goal: sprint effort; compare time to 8/22/14 or 9/9/14 lol
ACCESSORY – 3 sets:
10 SL KB/KB RDL e/s
15 W Sit Ups
THURSDAY
WEIGHTLIFTING
CNJK 2 @75, 1 @80, 1 @85+, 1 @85+, 1@85+% on a 2:30 INT
*goal: finish heavier than 2/24/22
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 16 (4/4/4/4) SA DBHGPCNJK
“evens”) 1:00 athlete’s choice skill work
*goal: 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 5×3 @80% ********of your Clean********
use straps if needed
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5@65, 5@75, AMrAP @85% on a 3:00 INT
CONDITIONING (training)
Run no more than 6x400m, 1:00 rest
20 min cutoff
*goal: consistent (not negative) paces, all at your goal 5k pace.
For example: your goal 5k is 27:00 which breaks down to a 9:00/1600m pace, which breaks down to a 2:15/400m pace
ACCESSORY – 3 sets:
10 Leg Abduction e/s
15 Leg Curl
SATURDAY
WEIGHTLIFTING
PR 5@65, 5@75, AMrAP @85% on a 2:30 INT
CONDITIONING (training)
A/B Partner Workout, AMRAP 30:
30/24 Cal Row
10 BBJO (24/20”)
10 HSPU
10 Pull Ups
10 Russian Twist e/s (45/35 lbs)
*goal: consistent effort for entire workout; pace yourself
ACCESSORY – 3 sets:
10 Wide Grip Lat Pulldown
15 Cable Tri Pressdown