MONDAY
WEIGHTLIFTING
SN 5×2 @75% on a 2:30 INT
CONDITIONING (training)
“Jump Around”
A/B Partner Workout, alternating movements, 10 RFT:
48 DU
12 BJ (24/20”)
8 Burpee Pull Ups
*goal: no rest while it’s your turn to work
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ 5×3 @83%
-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 3@70, 3@80, AMrAP @90% on a 2:30 INT
CONDITIONING (training)
6 Rds: Row 4:00 / Rest 1:00
start at moderate pace from 4/18/22, and increase pace every round, keeping s/m the same
*goal: consistent or increased meters every round; try to work closer to 2k pace by the end
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 3@70, 3@80, AMrAP @90% on a 3:00 INT
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) (6 Alt DBSN + 4 DB OHSQ) x2
“evens”) 1:00 athlete’s choice gymnastics skill work
*goal: range of motion on DB OHSQ is more important than weight; 30 seconds rest each 1:30
SUPPLEMENTAL TRAINING
3 sets:
10 SL KB/KB RDL e/s
15 W Sit Ups
15 W Hip Extensions
THURSDAY
WEIGHTLIFTING
CNJK 5×2 @75% on a 2:30 INT
CONDITIONING (competition/test)
2223 Intervals
2:00 on / 1:00 off
10 Ring Rows
10 WB (20/14 lbs)
Max DL @50% in remaining time
4th round extend to 3:00
*goal: go until 75 reps of DL are complete or until fourth 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 5×2
-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 3@70, 3@80, AMrAP @90% on a 3:00 INT
CONDITIONING (training)
A+B Partner Workout, AMRAP 20:
A) 400m Run
B) 6 Burpee + 10 Alt Pistols / Lunges + 12 TTB
*goal: if you plan on wearing a vest for “Murph”, wear it today; break movements up less as workout goes on; runs at consistent or negative splits
SUPPLEMENTAL TRAINING
3 sets:
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 2:00 INT
CONDITIONING (practice) – EMOM 20:
min 1, 5, etc) 10/8* Cal Row
min 2, 6, etc) 15* KBS (55/35 lbs)*
min 3, 7, etc) 50* SU
min 4, 8, etc) 6* SA KB PP e/s (55/35 lbs)*
*goal: :15-:20 rest each round; steady HR: *adjust reps/weight to keep your HR steady
SUPPLEMENTAL TRAINING
3 sets:
10 V Bar Lat Pulldown
15 Incline DB BN
SN – warm up to 60%, then singles with 3-5% jumps up to a heavy single for the day
CNJK – warm up to 60%, then singles with 3-5% jumps up to a heavy single for the day
