MONDAY
WEIGHTLIFTING
[2 SN + 1 OHSQ (with 3 sec pause at bottom of OHSQ)]
6×1 @60, 60, 60, 65, 65, 65% on a 2:00 INT
CONDITIONING (training)
5 RFT:
50 DU
10 HSPU
15 RKBS (70/55 lbs)
20 minute cutoff
*goal: break up movements less as the workout goes on
SUPPLEMENTAL WEIGHTLIFTING
*do whichever squat you are not doing on Fridays
BKSQ -or- FRSQ
6×3 @70%
TUESDAY
WEIGHTLIFTING
BN 5@40, 5@50, 5@60% on a 2:30 INT
CONDITIONING (practice) – EMOM 15:
min 1, 4, etc) 15 UB WB
min 2, 5, etc) 5 PSN
min 3, 6, etc) Rest
*goal: can go up in weight but not back
ACCESSORY – 3 sets:
12 Cable Rope Curl
8 SA Seated Cable Row e/s
WEDNESDAY
WEIGHTLIFTING
DL 5@40, 5@50, 5@60% on a 3:00 INT
CONDITIONING (training)
4 Rds, 1 every 5:00:
Run 400m
8 TTB
10 Burpees
12 Alt Pistols
*goal: consistent or negative splits; at least 1:00 rest; wear weight vest if you are planning to wear it for “Murph”
ACCESSORY – 3 sets:
8 SL KB/KB RDL e/s
12 W Sit Ups
THURSDAY
WEIGHTLIFTING
[2 CN + 1 FRSQ + 1 JK (with 3 sec pause in receiving position of JK)]
6×1 @60, 60, 60, 65, 65, 65% on a 2:30 INT
CONDITIONING (training)
4 cycles of 3:00 AMRAP / 1:00 Rest
12Alt DBSN (50/35 lbs)
10 BJ (24/20”)
*goal: more rounds/reps each cycle
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@40, 5@50, 5@60% on a 2:30 INT
CONDITIONING (training)
Row 2×10:00 for meters, rest 3:00
*goal: compare to 3/25/22: add 1-2 s/m; try for the same amount or more meters
ACCESSORY – 3 sets (heavier than last week, Deann):
8 Leg Abduction e/s
12 Leg Curl
SATURDAY
WEIGHTLIFTING
PR 5@40, 5@50, 5@60% on a 2:00 INT
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 6 HGPCN + 6 PJK
“evens”) 8-12 Bar Facing OTB Burpees
*goal: practice new standard on Burpees; can go up in weight but not back on barbell; “DT” practice
ACCESSORY – 3 sets:
8 Wide Grip Lat Pulldown
12 Cable Tri Pressdown
