MONDAY
WEIGHTLIFTING
SN 5×3 @70% on a 2:30 INT
CONDITIONING (training)
Run no more than 6x400m, 1:00 rest
Every interval at 5k pace minus 5 seconds
20 min cutoff
*goal: consistent (not negative) paces, all at your goal 5k pace minus 5 seconds
Try to run the same amount of 400s or more as 3/18/22, with every 400 being 5 seconds faster than that day
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ 8×4 @78%
-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 5@75, 3@85, AMrAP @95% on a 3:00 INT
CONDITIONING (training)
AMRAP 30:
60/48 Cal Row
20 RKBS (70/55 lbs)
10 BBJO (24/20”)
14 Alt DBSN (50/35 lbs)
*goal: remind yourself that you “get to”, not that you “have to”
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 5@75, 3@85, AMrAP @95% on a 3:30 INT
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 5 Strict / Weighted Pull Ups
“evens”) 10-16 Alt Pistols / 1:00 pistol skill work
*goal: heavier / with a lighter band than last week on weighted pull ups; compare pistols to 10/4/21
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 @70% on a 2:30 INT
CONDITIONING (competition/test)
5 RFT:
20 AbMat Sit Ups
15 WB (20/14 lbs)
10 PCN (135/95 lbs)
*goal: break up movements less as workout goes on
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 5@75, 3@85, AMrAP @95% on a 3:00 INT
CONDITIONING (training)
A/B partner workout, alternating movements, AMRAP 10:
30 DU
10 Push Ups
3 D Ball GtOS
*goal: sprint effort
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 5@75, 3@85, AMrAP @95% on a 2:30 INT
CONDITIONING (practice) – EMOM 15:
min 1, 4, etc) 2 sets of HSPU
min 2, 5, etc) 5-8 strict hanging leg raises / TTB
min 3, 6, etc) REST
*goal: can go up in reps, but not back; compare HSPU to 4/11/22
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