MONDAY
WEIGHTLIFTING
SN 5×3 @70% on a 2:30 INT
CONDITIONING (training)
5 Rds, 1 every 2:00:
30 DU
15 RKBS (70/55 lbs)
5 HSPU (if you can sprint more than 5, do them at a deficit)
*goal: blitz every one of these movements; with good technique go as fast as you can, and see how long you can maintain that pace
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ 5×3 @80%
-do whichever squat you are not doing on Fridays
SN segment pull (1”, knee, hip, finish) + SN Pull 5×2
-(1 rep = segment pull + regular pull)
-ideally this is done before class
TUESDAY
WEIGHTLIFTING
BN 5@65, 5@75, AMrAP @85% on a 2:30 INT
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) athlete’s choice gymnastics skill work
“evens”) 1 BtN JK + 3 OHSQ
*goal: compare OHSQ to 4/22/22
SUPPLEMENTAL TRAINING
3 sets:
15 Barbell Curl
10 SA Seated Cable Row e/s
5 sets:
PP + BtN JK + JK (5 sec hold in split)
WEDNESDAY
WEIGHTLIFTING
DL 5@65, 5@75, AMrAP @85% on a 3:30 INT
CONDITIONING (training)
Partner “Cindy”
AMRAP 20, alternating full rounds:
5 Pull Ups
10 Push Ups
15 Air Squats
*goal: try to hold a steady pace for how long each rounds takes you; start with a smart way to break up movements if necessary and stick to it; compare to 2/14/20
SUPPLEMENTAL TRAINING
3 sets:
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 (practice) – EMOM 20:
min 1, 5, etc) 5-10 strict hanging leg raises / TTB
min 2, 6, etc) 16 (4/4/4/4) SA DB HGPCNJK
min 3, 7, etc) 6-10 BJO – try lateral if you are feeling comfortable
min 4, 8, etc) REST
*goal: do same amount or more leg raises than last week; can go up in weight on DB but not back; establish rhythm on BJO
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 5×2
-ideally this is done before class
CN segment pull (1”, knee, hip, finish) + CN Pull 5×2
-(1 rep = segment pull + regular pull)
-ideally this is done before class
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5@65, 5@75, AMrAP @85% on a 3:00 INT
CONDITIONING (training)
Run no more than 3x800m, 1:00 rest
20 min cutoff
What you ran on Monday 4/25/22 – try to run that same pace, but for 800s instead of 400s.
*goal: consistent (not negative) paces, all at your goal 5k pace – 5 seconds
Try to run the same amount of 800s or more as 3/31/22, with every lap being 5 seconds faster than that day
SUPPLEMENTAL TRAINING
3 sets:
10 Bulgarian Split Squats e/s
10 Leg Abduction e/s
15 Leg Curl
SATURDAY
WEIGHTLIFTING
PR 5@65, 5@75, AMrAP @85% on a 2:30 INT
CONDITIONING (competition/test)
A/B Partner Workout, alternating movements, AMRAP 30:
12 BBJO (24/20”)
30/24 Cal Row
6 PCN + 6 PJK (155/105 lbs)
18 WB (20/14 lbs)
24 AbMat Sit Ups
*goal: set steady pace for 24 minutes and see if you can accelerate last 6 minutes
SUPPLEMENTAL TRAINING
3 sets:
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
