MONDAY
WEIGHTLIFTING
SN 5×2 @65% on a 2:00 INT
-warming up immediately into-
SN Pull 3×3 @90% on a 2:00 INT
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 athlete’s choice skill work
“evens”) 10-15 American KBS
*goal: can go up in weight but not back; back straight at top of each KBS
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ 6×3 @65%
-do whichever squat you are not doing on Fridays
TUESDAY
WEIGHTLIFTING
BN 8 @45%, 6 @55%, 4 @65% on a 3:00 INT
tempo: 31X1
CONDITIONING (competition/test)
A/B, alternating movements, AMRAP 10:
6 Burpees
10 TTB
14 Alternating Lunges
*goal: sprint effort
SUPPLEMENTAL TRAINING
2 sets:
15 Incline DB Curl
10 DB Row e/s
WEDNESDAY
WEIGHTLIFTING
DL 8 @45%, 6 @55%, 4 @65% on a 3:30 INT
tempo: 3011
CONDITIONING (training)
6 Rds, each for time:
10 (5/5) SA DB Thruster (50/35 lbs)
35 DU / 70 SU
1:00 Rest
*goal: consistent or negative splits; DB Thruster UB
SUPPLEMENTAL TRAINING
2 sets:
10 Good Mornings
15 GHD Sit Ups
15 GHD Hip Extensions
THURSDAY
WEIGHTLIFTING
CNJK 5×2 @65% on a 2:00 INT
-warming up immediately into-
CN Pull 3×3 @90% on a 2:00 INT
CONDITIONING (practice) – EMOM 15:
min 1) 2 sets of HSPU
min 2) 5 HGPCN
min 3) Rest
*goal: consistent or more reps on HSPU; can go up in weight but not back on HGPCN
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
-10% lighter than last week
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 8 @45%, 6 @55%, 4 @65% on a 3:30 INT
tempo: 31X1
CONDITIONING (training)
Run 2-3 800m, at goal 5k pace – 10 seconds, Rest 2:00
*goal: lap times should be 5 seconds faster per lap than 5/13/22; lap times should be the same as 7/15/22, but for two laps instead of one
SUPPLEMENTAL TRAINING
2 sets:
10 Bulgarian Split Squats e/s
10 Leg Abduction e/s
10 Seated SL Leg Curl e/s
SATURDAY
PR 8 @45%, 6 @55%, 4 @65% on a 3:00 INT
tempo: 30X1
CONDITIONING (training)
A+B Partner Workout, AMRAP 18:
A) Row 45/36 Cal
B) 10 WB + 8 Pull Ups + 6 SA RKBS e/s (55/35 lbs)
*goal: as much rest after SA RKBS as possible
SUPPLEMENTAL TRAINING
2 sets:
10 V Bar Lat Pulldown
15 Incline DB BN
SN – warm up to 3×1 @80%
CNJK – warm up to 3×1 @80%
