MONDAY
WEIGHTLIFTING
SN 5×3 @65, 65, 65, 70, 70% on a 2:00 INT
-warming up immediately into-
SN Pull 3×3 @95% on a 2:30 INT
CONDITIONING (practice) – EMOM 15:
min 1) 20-50 DU / DU practice
min 2) 2 sets of HSPU
min 3) Rest
*goal: compare DU to 5/26/22; compare HSPU to 4/30/22
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ 6×4 @75%
-do whichever squat you are not doing on Fridays
TUESDAY
WEIGHTLIFTING
BN 3@70, 3@80, AMrAP @90% on a 2:30 INT
CONDITIONING (training)
A+B Partner Workout, 5 RFT:
A) Row 30/24 Cal
B) 5 HGPCN (155/105 lbs) + 10 Push Ups
*goal: get around 1:00 rest after push ups each round
SUPPLEMENTAL TRAINING
3 sets:
15 Incline DB Curl
10 DB Row e/s
WEDNESDAY
WEIGHTLIFTING
DL 3@70, 3@80, AMrAP @90% on a 3:00 INT
CONDITIONING (training)
AMRAP 10:
5 BBJO (20/14 lbs)
10 Pull Ups
15 RKBS (70/55 lbs)
*goal: sprint effort, keeping HR in mind; go 80% for 8 minutes, then 100% for the last 2 minutes
SUPPLEMENTAL TRAINING
3 sets:
10 Good Mornings
15 GHD Sit Ups
15 GHD Hip Extensions
THURSDAY
WEIGHTLIFTING
CNJK 5×2 @65, 65, 65, 70, 70% on a 2:00 INT
-warming up immediately into-
CN Pull 3×3 @95% on a 2:30 INT
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 athlete’s choice skill work
“evens”) 5 SA DB PP e/s
*goal: go heavy enough to be challenging on DB but focus on strong technique
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 5×3
-ideally this is done before class
-heavier than last week
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 3@70, 3@80, AMrAP @90% on a 2:30 INT
CONDITIONING (training)
Run 4x400m at goal 5k pace – 10 seconds, Rest 2:00
*goal: consistent or negative splits is okay
SUPPLEMENTAL TRAINING
3 sets:
10 Bulgarian Split Squats e/s
10 Leg Abduction e/s
10 Seated SL Leg Curl e/s
SATURDAY
PR 3@70, 3@80, AMrAP @90% on a 2:30 INT
CONDITIONING (competition/test)
5 Rds, one every 5:00
5 reps of the “Bear Complex”
1 PCN
1 FRSQ
1 PP
1 BKSQ
1 PP
Cannot let go of bar between reps
*goal: controlled breathing and smooth sets every rep; go up in weight each round if that is achieved
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
