MONDAY
WEIGHTLIFTING
SN [email protected], [email protected], [email protected], [email protected], [email protected]% on a 2:30 INT
-warming up immediately into-
SN Pull 3×3 @100% on a 2:30 INT
CONDITIONING (training)
5 Rds, 1 every 3:00
40 DU
20 WB (20/14 lbs)
10 DL (185/125 lbs) (no more than 40% of max)
*goal: at least 1:00 rest each round; choose weights that allow you to go UB as much as possible
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ 8×4 @75%
-do whichever squat you are not doing on Fridays
TUESDAY
WEIGHTLIFTING
BN [email protected], [email protected], AMrAP @95% on a 2:30 INT
CONDITIONING (training)
Row 4x1000m at 2k goal pace
Rest 1:00 between 1 and 2, 2:00 between 2 and 3, 1:00 between 3 and 4
*goal: consistent splits between 1 and 2, and if they were consistent go for a negative split on 4
SUPPLEMENTAL TRAINING
3 sets:
15 Incline DB Curl
10 DB Row e/s
WEDNESDAY
WEIGHTLIFTING
DL [email protected], [email protected], AMrAP @95% on a 3:30 INT
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 athlete’s choice skill work
“evens”) 4-6 DB GTOS
*goal: can go up in weight, but not back; feel confident with weight and control before going up
SUPPLEMENTAL TRAINING
3 sets:
10 Good Mornings
15 GHD Sit Ups
15 GHD Hip Extensions
THURSDAY
WEIGHTLIFTING
CNJK 5×[email protected], 70, 70, 75, 75% on a 2:30 INT
-warming up immediately into-
CN Pull 3×3 @100% on a 2:30 INT
CONDITIONING (training)
A/B Partner Workout, alternating movements, 10 RFT:
5 HSPU
15 RKBS (70/55 lbs)
25 AbMat Sit Ups
*goal: choose HSPU option that is the most difficult for you; okay to break them up in two sets
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 [email protected], [email protected], AMrAP @95% on a 2:30 INT
CONDITIONING (competition/test)
21-15-9
Alt DBSN (50/35 lbs)
CTB PU
*goal: compare notes from 11/25/19 (weights were 70/50 that day); SPRINT EFFORT; figure out manageable sets of CTB
SUPPLEMENTAL TRAINING
3 sets:
10 Bulgarian Split Squats e/s
10 Leg Abduction e/s
10 Seated SL Leg Curl e/s
SATURDAY
PR [email protected], [email protected], AMrAP @95% on a 2:30 INT
CONDITIONING (practice) – EMOM 20:
min 1) 5 PCN
min 2) 20-50 DU
min 3) 6-10 OTB Burpees (lateral or BF)
min 4) Rest
*goal: at least 10-15 seconds rest each minute; can go up in weight but not back
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
