MONDAY
WEIGHTLIFTING
SN 5×3 @65% on a 2:30 INT
CONDITIONING (training)
4 Rds: Row 4:00 / Rest 1:00
start at fastest pace from 4/8/22, and increase pace every round, keeping s/m the same
*goal: increase meters every round
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ 6×4 @77%
-do whichever squat you are not doing on Fridays
SN segment pull (1”, knee, hip, finish) + SN Pull 4×2
-(1 rep = segment pull + regular pull)
-heavier than last week
-ideally this is done before class
TUESDAY
WEIGHTLIFTING
BN 3@70, 3@80, AMrAP @90% on a 2:30 INT
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 5 Strict / Weighted Pull Ups
“evens”) 30-60 DU
*goal: beautiful, hollow body pull ups; can go up in weight but not back; can go up in reps but not back on DU, compare number to 3/15/22
SUPPLEMENTAL TRAINING
3 sets (heavier than last week, Deann):
15 Barbell Curl
10 SA Seated Cable Row e/s
5 sets:
PP + BtN JK + JK (5 sec hold in split)
-heavier than last week
WEDNESDAY
WEIGHTLIFTING
DL 3@70, 3@80, AMrAP @90% on a 3:30 INT
CONDITIONING (training)
21-15-9
PCN (135/95 lbs)
HSPU
10 min cutoff
*goal: sprint effort – WITH wearing out of HSPU in mind
SUPPLEMENTAL TRAINING
3 sets (heavier than last week, Deann):
10 SL KB/KB RDL e/s
15 W Sit Ups
15 W Hip Extensions
THURSDAY
WEIGHTLIFTING
CNJK 5×2 @65% on a 2:30 INT
CONDITIONING (training)
6 RFT:
10 Single DB Box Step Ups (24/20”)
12 Alt DBSN (50/35 lbs)
16 AbMat Sit Ups
*goal: good posture on step ups; consistent or negative splits each round
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 TRAINING
SN BAL 5×3
-heavier than last week
-ideally this is done before class
CN segment pull (1”, knee, hip, finish) + CN Pull 4×2
-(1 rep = segment pull + regular pull)
-heavier than last week
-ideally this is done before class
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 3@70, 3@80, AMrAP @90% on a 3:00 INT
CONDITIONING (practice) – EMOM 15:
min 1, 4, etc) 1 BtN JK + 3 OHSQ
min 2, 5, etc) 5 Strict TTB / Leg Raises
min 3, 6, etc) Rest
*goal: we will be doing OHSQ from the rig at Vanguard Games (Saturday, July 9th!), so here is your opportunity to practice the set up if you have not before; beautiful, controlled reps up and down on TTB
SUPPLEMENTAL TRAINING
3 sets (heavier than last week, Deann):
10 Bulgarian Split Squats e/s
10 Leg Abduction e/s
15 Leg Curl
SATURDAY
WEIGHTLIFTING
PR 3@70, 3@80, AMrAP @90% on a 2:30 INT
CONDITIONING (competition/test)
A/B Partner Workout, alternating movements, AMRAP 25:
400m Run
15 Burpees
20 Weighted Sit Ups (20/14 lbs)
5 D Ball GtOS
20 WB Thrusters (20/14 lbs)
for each cycle, continue the AMRAP where you left off
*goal: faster on each movement each time you get to it
SUPPLEMENTAL TRAINING
3 sets (heavier than last week):
10 V Bar Lat Pulldown
15 Incline DB BN
SN – warm up to 60%, then singles with 2-3% jumps up to a heavy single for the day
CNJK – warm up to 60%, then singles with 2-3% jumps up to a heavy single for the day
