MONDAY
WEIGHTLIFTING
SN 3@70, 3@70, 3@70, 2@75, 2@75% on a 2:30 INT
-warming up immediately into-
SN Pull 3×3 @100% on a 2:30 INT
CONDITIONING (training)
Tabata DU
8x :20 work / :10 rest
-rest :30-
Tabata WB (20/14 lbs)
8x :20 work / :10 rest
-rest :30-
Tabata KBS (55/35 lbs)
8x :20 work / :10 rest
*goal: choose weights that allow you to move entire 20 seconds; sprint effort; score for each is total reps
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ 4×3 @80%
-do whichever squat you are not doing on Fridays
TUESDAY
WEIGHTLIFTING
BN 5@65, 5@75, AMrAP @85% on a 2:30 INT
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 athlete’s choice skill work
“evens”) 5 PSN
*goal: smooth, technical reps with consistent points of contact and purposeful breathing; can go up in weight but not back
SUPPLEMENTAL TRAINING
3 sets:
15 Incline DB Curl
10 DB Row e/s
WEDNESDAY
WEIGHTLIFTING
DL 5@65, 5@75, AMrAP @85% on a 3:30 INT
CONDITIONING (training)
21-15-9
400m run before each round
HSPU
BJ (24/20”)
*goal: consistent or increasing pace on run; do not get to failure on HSPU
SUPPLEMENTAL TRAINING
3 sets:
10 Good Mornings
15 GHD Sit Ups
15 GHD Hip Extensions
THURSDAY
WEIGHTLIFTING
CNJK 5×2@70, 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)
AMRAP 15:
Row 500m
20 (10 e/s) SA DB PP (60/40 lbs)
20 AbMat Sit Ups
*goal: consistent to negative splits on rower; break up DB however works best
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 5@65, 5@75, AMrAP @85% on a 2:30 INT
CONDITIONING (practice) – EMOM 20:
min 1) 6-10 Alt Pistol
min 2) 8-12 Alt DBSN
min 3) 24 Alt Weighted Russian Twist (12 e/s)
min 4) Rest
*goal: can go up in reps but not back; can go up in weight but not back
SUPPLEMENTAL TRAINING
3 sets:
10 Bulgarian Split Squats e/s
10 Leg Abduction e/s
10 Seated SL Leg Curl e/s
SATURDAY
PR 5@65, 5@75, AMrAP @85% on a 2:30 INT
CONDITIONING (competition/test)
CompTrain’s “ForTime Fortitude”:
15 RFT:
15/12 Cal Row
12 Burpees
30 min cutoff
*goal: consistent pace on rower; mental staying power in monotonous – but important – and terrible – fitness
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
