MONDAY
WEIGHTLIFTING
SN 1 @80, 1 @85, 1 @85+, 1 @85+, 1@85+% on a 2:00 INT
*goal: finish heavier than 3/14/22
CONDITIONING (training)
5 Rds, each for time
8 TTB
32 DU
12 Alt Goblet Cossack Squat (35/20 lbs)
1:00 Rest between rounds
*goal: maintain a sprint effort for as long as possible; choose weights/options that allow you to sprint
SUPPLEMENTAL WEIGHTLIFTING
*do whichever squat you are not doing on Fridays; use 90% of max like DL, PR, SQ, and BN
BKSQ
1 @85%, 1 @90%, 1 @95%, 1 @95+, 1 @95+%
-or-
FRSQ
1 @85%, 1 @90%, 1 @95%, 1 @95+, 1 @95+%
TUESDAY
WEIGHTLIFTING
BN 3@70, 3@80, AMrAP @90% on a 2:30 INT
CONDITIONING (competition/test)
A+B Partner Workout, 4 RFT:
A) Run 400m
B) 4 D Ball GTOS + 10 Push Ups
20 min cutoff
*goal: consistent or negative run times; rest only after finishing push ups
ACCESSORY – 3 sets (heavier than last week, Deann):
15 Cable Rope Curl
10 Seated Cable Row
WEDNESDAY
WEIGHTLIFTING
DL 3@70, 3@80, AMrAP @90% on a 3:30 INT
CONDITIONING (practice) – EMOM 15:
min 1, 4, etc) 5 PCN + PJK
min 2, 5, etc) 5-10 CTB PU / PU
min 3, 6, etc) Rest
*goal: can go up in weight but not back; can go up in reps but not back; compare PU skill work to 2/1/22
ACCESSORY – 3 sets (heavier than last week, Deann):
10 SL KB/KB RDL e/s
15 W Sit Ups
THURSDAY
WEIGHTLIFTING
CNJK 1@80, 1 @85, 1 @85+, 1 @85+, 1@85+% on a 2:30 INT
*goal: finish heavier than 3/17/22
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 16:
24 AbMat Sit Ups
20 KBS (55/35 lbs)
16 WB (20/14 lbs)
12 BJ (24/20”)
8 HSPU
*goal: break movements up less as workout goes on; try to rest only when it is your turn to rest
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 6×3 @80% ********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)
Row 3×8:00 / 2:00 Rest for meters
*goal: each row should be at a constant s/m; if you can row more meters each interval, rowing the same s/m that is fine; but the primary goal is constant (throughout the 8:00) and consistent (comparing intervals 1-3) s/m
ACCESSORY – 3 sets (heavier than last week, Deann):
10 Leg Abduction e/s
15 Leg Curl
SATURDAY
WEIGHTLIFTING
PR 3@70, 3@80, AMrAP @90% on a 2:30 INT
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 6-12 Bar-Facing Burpees
“evens”) 6 PSN
*goal: practice new burpee standard (one foot take off, spinning, etc.); beautiful reps on PSN, can go up in weight but not back
ACCESSORY – 3 sets (heavier than last week, Deann):
10 Wide Grip Lat Pulldown
15 Cable Tri Pressdown
