MONDAY
WEIGHTLIFTING
SN 5×2 @80% on a 2:30 INT
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 athlete’s choice gymnastics skillwork
“evens”) 1 BtN JK + 3 OHSQ
*goal: compare OHSQ to 5/10/22
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ 5×3 @85%
-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 [email protected], [email protected], AMrAP @95% on a 2:30 INT
CONDITIONING (competition/test)
CompTrain’s “Vader”
24/17 Cal Row
21 WB (20/14 lbs)
15 Alt DBSN (50/35 lbs)
8 Lateral Burpee Over Dumbbells
*goal: compare times to 10/6/20 and 8/2/21; break up movements less as workout goes on
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 [email protected], [email protected], AMrAP @95% on a 3:30 INT
CONDITIONING (training)
A/B partner workout, alternating movements, AMRAP 10:
5 TTB
10 SA RKBS e/s
15 Russian Twist e/s
*goal: sprint effort while it is your turn to work
SUPPLEMENTAL TRAINING
3 sets:
10 SL KB/KB RDL e/s
15 W Sit Ups
15 W Hip Extensions
THURSDAY
WEIGHTLIFTING
CNJK 5×2 @80% on a 3:00 INT
CONDITIONING (practice) – EMOM 15:
min 1, 4, etc) 30 – 50 DU
min 2, 5, etc) 6 SA DB Thruster e/s
min 3, 6, etc) Rest
*goal: small, beautiful sets; do not go to failure on DU; choose weights that allow you to move through a full ROM and keep DB close to you
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
PR [email protected], [email protected], AMrAP @95% on a 2:30 INT
BKSQ -or- FRSQ [email protected], [email protected], AMrAP @95% on a 3:30 INT
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
3 sets:
10 Bulgarian Split Squats e/s
10 Leg Abduction e/s
15 Leg Curl
SATURDAY
CONDITIONING (competition/test)
“Murph” – for time:
1 mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 mile Run
to be partitioned as needed
*goal: remembrance
SUPPLEMENTAL TRAINING
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
