MONDAY
SN 5-7 x1 on a 2:00-2:30 INT (15-20 min)
*goal: up to a heavy for the day or new 1RM
CONDITIONING (training)
A+B Partner Workout, AMRAP 15:
A) Row 40/32 Cal
B) 15 WB (20/14 lbs) + 15 Russian Twists e/s (20/14 lbs)
*goal: UB WB;
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ 5-7×1 up to a heavy for the day or new 1RM
-do whichever squat you are not doing on Fridays
TUESDAY
WEIGHTLIFTING
BN 5@75, 3@85, AMrAP @95% on a 3:00 INT
-or-
5-7 x1 up to a new 1RM
CONDITIONING (practice) – every 2:00 for 5 Rds:
“odds”) 1:00 – 1:30 athlete’s choice skill work
“evens”) 1 BtN JK + 1 OHSQ
*goal: this will be the heaviest we go before Vanguard Games – go for a max for the day!
SUPPLEMENTAL TRAINING
3 sets:
15 Barbell Curl
10 SA Seated Cable Row e/s
WEDNESDAY
WEIGHTLIFTING
DL 5@75, 3@85, AMrAP @95% on a 3:30 INT
-or-
5-7 x1 up to a new 1RM
CONDITIONING (competition/test)
“Helen” – 3 RFT:
400m Run
21 KBS (55/35 lbs)
12 Pull Ups
*goal: compare times to 6/17/21; break up movements less as workout goes on; adjust movements to try to finish in under 15 minutes
SUPPLEMENTAL TRAINING
3 sets:
10 SL KB/KB RDL e/s
15 Sit Ups
15 Hip Extensions
THURSDAY
WEIGHTLIFTING
CNJK 5-7 x1 on a 2:00-2:30 INT (15-20 min)
*goal: up to a heavy for the day or new 1RM
CONDITIONING (training)
5 Rds, 1 every 3:00:
50 DU
12 Alt Pistols
10 HSPU
*goal: at least one minute rest each round; biggest range of motion possible on whichever single leg option you choose
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
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5@75, 3@85, AMrAP @95% on a 3:30 INT
-or-
5-7 x1 up to a new 1RM
CONDITIONING (practice) – EMOM 15:
min 1) 2-3 sets of TTB
min 2) 10-16 Alt DBSN
min 3) Rest
*goal: compare TTB to 6/3; can go up in reps but not back on TTB; can go up in reps and weight on DBSN but don’t go back in reps unless going heavier; compare DBSN to 3/15/22
SUPPLEMENTAL TRAINING
3 sets:
10 Bulgarian Split Squats e/s
10 Leg Abduction e/s
15 Leg Curl
SATURDAY
PR 5@75, 3@85, AMrAP @95% on a 2:30 INT
-or-
5-7 x1 up to a new 1RM
CONDITIONING (training)
CompTrain’s “Doce”
3x 4:00 AMRAP / 4:00 Rest:
27/21 Cal Row
21 PCN
15 BBJO (24/20”)
PCNs: first round = 135/95, second round = 115/85, third round = 95/65
*goal: go hard during the work time because there is so much time to rest; figure out manageable sets of PCN
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
