MONDAY
WEIGHTLIFTING
SN 6×2 @55, 60, 65, 70, 70, 70%
CONDITIONING (competition/test)
WZA 2019 Indy Online Challenge – Workout 1
AMRAP 9:
3 HGPSN (75/55 lbs)
3 OHSQ (75/55 lbs)
30 DU
6 HGPSN (75/55 lbs)
6 OHSQ (75/55 lbs)
30 DU
9 HGPSN (75/55 lbs)
9 OHSQ (75/55 lbs)
30 DU
…etc, until 9:00
*goal: DU UB; figure out manageable sets of HGPSN and OHSQ, but go for bigger sets than usual
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ 6×3 @65%
-do whichever squat you are not doing on Fridays
TUESDAY
WEIGHTLIFTING
BN 5@40, 5@50, 5@60% on a 2:00 INT
CONDITIONING (training)
Run 2x1600m, rest 3:00
*goal: run your goal 5k pace consistently, the entire mile ***MIKEY***; try to repeat the exact same effort for the next mile
SUPPLEMENTAL TRAINING
2 sets:
15 Barbell Curl
10 SA Seated Cable Row e/s
WEDNESDAY
WEIGHTLIFTING
DL 5@40, 5@50, 5@60% on a 3:00 INT
CONDITIONING (practice) – every 2:00 for 5 Rds:
“odds”) 1:00 – 1:30 athlete’s choice skill work
“evens”) 12-15 RKBS
*goal: practice pressing weight back down, and breathing purposefully
SUPPLEMENTAL TRAINING
2 sets:
10 SL KB/KB RDL e/s
15 Sit Ups
15 Hip Extensions
THURSDAY
WEIGHTLIFTING
CNJK 6×2 @55, 60, 65, 70, 70, 70%
CONDITIONING (training)
5 Rds, 1 every 3:00
9 Thruster
9 TTB
*goal: at least 1:00 rest each round; break up movements less as workout goes on; can go up in weight on Thrusters if done UB
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@40, 5@50, 5@60% on a 2:30 INT
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 30:
Row 500m
25 WB (20/14 lbs)
10 HSPU
10 Pull Ups
5 PCN (155/105 lbs)
*goal: break up movements less as workout goes on; try to get to as many movements as possible UB
SUPPLEMENTAL TRAINING
2 sets:
10 Bulgarian Split Squats e/s
10 Leg Abduction e/s
15 Leg Curl
SATURDAY
PR 5@40, 5@50, 5@60% on a 2:00 INT
CONDITIONING (practice) – EMOM 15:
min 1) 12 (6/6) SA DB HGPCNJK
min 2) 6-12 BJO
min 3) Rest
*goal: can go up in weight but not back; try lateral BJO even if they are shorter than usual
SUPPLEMENTAL TRAINING
2 sets:
10 V Bar Lat Pulldown
15 Incline DB BN
SN – 3×1 @80%
CNJK – 3×1 @80%
