MONDAY
WEIGHTLIFTING
SN 4×3 @65% on a 2:30 INT
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 5 Strict / Weighted Pull Ups
“evens”) 5 HGCN
*goal: pull ups heavier / more difficult than last week; can go up in weight but not back; smooth cycling and full depth on squat
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ 4×3 @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)
-reduce weight by 10% from last week
-ideally this is done before class
TUESDAY
WEIGHTLIFTING
BN 8 @45%, 6 @55%, 4 @65% on a 3:00 INT
tempo: 31X1
CONDITIONING (training)
AMRAP 10:
200m Run
15 KBS (55/35 lbs)
10 Push Ups
*goal: 80% effort the first 8 minutes, 100% effort the last two minutes; READ: start at a pace and accelerate
SUPPLEMENTAL TRAINING
3 sets:
12 Barbell Curl
8 SA Seated Cable Row e/s
4 sets:
PP + BtN JK + JK (5 sec hold in split)
-reduce weight by 10% from last week
WEDNESDAY
WEIGHTLIFTING
DL 8 @45%, 6 @55%, 4 @65% on a 3:30 INT
tempo: 3011
CONDITIONING (competition/test)
6 RFT:
30 DU
15 WB (20/14 lbs)
10 DBSN (50/35 lbs)
*goal: break up movements less as workout goes on; try to get to doing at least last round unbroken
SUPPLEMENTAL TRAINING
3 sets:
8 SL KB/KB RDL e/s
12 W Sit Ups
12 W Hip Extensions
THURSDAY
WEIGHTLIFTING
CNJK 4×2 @65% on a 2:30 INT
CONDITIONING (practice) – EMOM 15:
min 1, 4, etc) 5-8 Strict Hanging Leg Raises / TTB
min 2, 5, etc) 6-10 BJ
min 3, 6, etc) REST
*goal: more reps than last week on leg raises; try working on a higher height than normal for BJ
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 4×2
-reduce weight by 10% from 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)
-reduce weight by 10% from last week
-ideally this is done before class
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 8 @45%, 6 @55%, 4 @65% on a 3:30 INT
tempo: 31X1
CONDITIONING (training)
Row 8-10 500m / 1:00 Rest @ 2k goal pace and s/m from 4/18/22
*goal: consistent, not negative paces, with same s/m every interval; this is 2k training, not sprint training
SUPPLEMENTAL TRAINING
3 sets:
8 Bulgarian Split Squats e/s
8 Leg Abduction e/s
12 Leg Curl
SATURDAY
WEIGHTLIFTING
PR 8 @45%, 6 @55%, 4 @65% on a 3:00 INT
tempo: 30X1
CONDITIONING (training)
5 Rds, 1 every 3:00
9 OTB Burpees
3 PCN
3 FRSQ
3 JK
*goal: at least 1:00 rest each round; consistent or negative splits; build in weight every set
SUPPLEMENTAL TRAINING
3 sets:
8 V Bar Lat Pulldown
12 Incline DB BN
SN – 3×1 @80%
CNJK – 3×1 @80%
