MONDAY
WEIGHTLIFTING
SN 5-7 x1 on a 2:00-2:30 INT (15-20 min)
*goal: up to a heavy for the day or new 1RM
CONDITIONING (practice) – EMOM 15:
min 1, 4, etc) 6 RFESS e/s – DB in one hand, hand is opposite of leg working
min 2, 5, etc) 6 SA DB PP e/s
min 3, 6, etc) 6 SA DB High Pull e/s
*goal: can go up in weight but not back; full ROM that is safe for you on every rep
SUPPLEMENTAL WEIGHTLIFTING
*do whichever squat you are not doing on Fridays
BKSQ -or- FRSQ
5-7 x1 up to a heavy for the day or new 1RM
TUESDAY
WEIGHTLIFTING
BN 5@75, 3@85, AMrAP @95% on a 3:00 INT
-or-
5-7 x1 up to a new 1RM
CONDITIONING (training)
5 cycles of 4:00 AMRAP / 1:00 Rest
Each cycle the buy in is: Row 500m
-then, in remaining time, AMRAP of-
10 Pull Ups
:15 Plank
20 Air Squats
Continue on the AMRAP each cycle.
*goal: this is “Murph” training (can wear weight vest if planning to use it this year); figure out what manageable chunks of each movement are; and keeping your HR steady; consistent or negative paces on rower
ACCESSORY – 3 sets (heavier than last week, Deann):
15 Cable Rope Curl
10 SA Seated Cable Row e/s
WEDNESDAY
WEIGHTLIFTING
DL 5@75, 3@85, AMrAP @95% on a 3:30 INT
-or-
5-7 x1 up to a new 1RM
CONDITIONING (competition/test)
A/B Partner Workout, alternating movements, 6 RFT:
40 DU
20 (5/5/5/5) SA KBSN (55/35 lbs)
10 Burpees
*goal: sprint effort
ACCESSORY – 3 sets (heavier than last week, Deann):
10 SL KB/KB RDL e/s
15 W Sit Ups
THURSDAY
WEIGHTLIFTING
CNJK 5-7 x1 on a 2:00-2:30 INT (15-20 min)
*goal: up to a heavy for the day or a new 1RM
CONDITIONING (training)
Run no more than 3x800m, 1:00 rest
20 min cutoff
What you ran on Friday 3/18/22 – try to run that same pace, but for 800s instead of 400s.
*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
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
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5@75, 3@85, AMrAP @95% on a 3:30 INT
-or-
5-7 x1 up to a new 1RM
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 3 sets of TTB
“evens”) 8-12 Box Jump Overs (30/24”)
*goal: compare TTB to 1/11/22 and try to do more; just go higher than normal on BJOs; can go up in reps but not back
ACCESSORY – 3 sets (heavier than last week, Deann):
10 Leg Abduction e/s
15 Leg Curl
SATURDAY
WEIGHTLIFTING
PR 5@75, 3@85, AMrAP @95% on a 2:30 INT
-or-
5-7 x1 up to a new 1RM
CONDITIONING (training)
AMRAP 14:
12 DL (225/155 lbs)
12 WB (20/14 lbs)
12 Cal Row
12 HSPU
*goal: break up movements less as workout goes on; 80% effort for first 11 minutes, 100% effort last three minutes
ACCESSORY – 3 sets (heavier than last week, Deann):
10 Wide Grip Lat Pulldown
15 Cable Tri Pressdown
