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 @105% on a 2:30 INT
CONDITIONING (training)
Run 2x1200m, rest 2:00 between
*goal: first 1200 at goal 5k pace – 10 seconds; second 1200 faster than that; compare to 6/1/22
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ 6×3 @80%
-do whichever squat you are not doing on Fridays
TUESDAY
WEIGHTLIFTING
BN [email protected], [email protected], AMrAP @90% on a 2:30 INT
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 30:
30/24 Cal Row
12 Alt Farmer Carry Lunges (50s/35s) – can use DB or KB
12 Weighted (behind head) AbMat Sit Ups (10/5 lbs)
18 Push Ups
6 Strict Pull Ups/Chin Ups
*goal: it is okay to take longer doing the push ups and pull ups, they are meant to slow the workout down; do the reps slower, with breaks, and more strict rather than fast and sloppy
SUPPLEMENTAL TRAINING
3 sets:
15 Incline DB Curl
10 DB Row e/s
WEDNESDAY
WEIGHTLIFTING
DL [email protected], [email protected], AMrAP @90% on a 3:00 INT T
CONDITIONING (practice) – EMOM 15:
min 1) 15 UB WB
min 2) 10 (5/5) SA KBSN
min 3) Rest
*goal: go up in weight (even past 20/14) if you get your set of WB UB
SUPPLEMENTAL TRAINING
3 sets:
10 Good Mornings
15 GHD Sit Ups
15 GHD Hip Extensions
THURSDAY
WEIGHTLIFTING
CNJK [email protected], [email protected]%, [email protected]%, [email protected]%, [email protected]% on a 2:30 INT
-warming up immediately into-
CN Pull 3×3 @105% on a 2:30 INT
CONDITIONING (training)
5 Rds, 1 every 2:00:
40 DU
10 TTB
*goal: consistent or negative splits; at least :45 rest
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 @90% on a 3:00 INT
CONDITIONING (training)
10 RFT:
8 Lateral Burpees over DB
12 (6/6) SA DB Thruster (50/35 lbs)
*goal: strong posture on thrusters, DB directly over shoulder
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 @90% on a 2:30 INT
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 athlete’s choice skill work
“evens”) 5 HGPCN + 5 STO
*goal: purposeful breathing on barbell; seamless transition from last HGPCN to first STO
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
