MONDAY
SN 2@70, 2@75, 1@80, 1@85, 1@85+% on a 2:30 INT
CONDITIONING (training)
5 RFT:
20 WB (20/14 lbs)
15 Burpees
10 Pull Ups
*goal: break up movements less as workout goes on; see if you can get to either WB or PU or both UB by the end
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ 5×2 @90%
-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 (training)
Row 3×8:00 for meters, 2:00 rest
*goal: consistent or more meters per round; compare distances to 3/25/22
SUPPLEMENTAL TRAINING
3 sets:
15 Barbell Curl
10 SA Seated Cable Row e/s
4 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 (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 athlete’s choice skill work
“evens”) 2x (1 BtN JK + 1 OHSQ)
*goal: aim for heavier than last week on barbell complex
SUPPLEMENTAL TRAINING
3 sets:
10 SL KB/KB RDL e/s
15 Sit Ups
15 Hip Extensions
THURSDAY
WEIGHTLIFTING
CNJK 2@70, 2@75, 1@80, 1@85, 1@85+% on a 2:30 INT
CONDITIONING (competition/test)
A+B Partner Workout, AMRAP 12:
A) 200m Run
B) 5 TTB + 10 RKBS (70/55 lbs)
*goal: sprint pace on TTB and KBS, then speed up on run if possible
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)
6 Rds, 1 every 3:00
5 HGPCN @50%
12 HSPU
*goal: at least 1:00 rest each round; consistent or negative splits
SUPPLEMENTAL TRAINING
3 sets:
10 Bulgarian Split Squats e/s
10 Leg Abduction e/s
15 Leg Curl
SATURDAY
PR 5@65, 5@75, AMrAP @85% on a 2:00 INT
CONDITIONING (practice) – EMOM 15:
min 1) 8-12 Alt SA DB/KB OH Lunges (6 e/s, switch hands after rep 6)
min 2) 8-12 Push Ups
min 3) 8-12 Cal Row
min 4) :30 Plank
*goal: at least :15-:20 rest each minute; can go up in reps but not back, insist on beautiful reps
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
