MONDAY
WEIGHTLIFTING
SN 2@75, 2@80%, 1@85%, 1@85%, 1@85% on a 2:30 INT
-warming up immediately into-
SN Pull 2×2 @110% on a 2:00 INT
CONDITIONING (practice) – EMOM 20:
min 1) Row 10/8 Cal
min 2) 15 RKBS
min 3) 20-40 DU
min 4) Rest
*goal: can go up in reps but not back; can go up in weight but not back
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ 8×3 @80%
-do whichever squat you are not doing on Fridays
TUESDAY
WEIGHTLIFTING
BN 5@75, 3@85, AMrAP @95% on a 2:30 INT
CONDITIONING (training)
4 RFT:
10 Burpees
10 PU
followed by
10-20-30-40 WB (20/14 lbs) after each round
*goal: break up WB as little as possible – see how long you can go UB
SUPPLEMENTAL TRAINING
3 sets:
15 Incline DB Curl
10 DB Row e/s
WEDNESDAY
WEIGHTLIFTING
DL 5@75, 3@85, AMrAP @95% on a 3:30 INT T
CONDITIONING (competition/test)
A/B Partner Workout, 10 RFT:
100m Run
6 DB GTOS
12 TTB
*goal: sprint effort; start with big sets and hold on as long as possible
SUPPLEMENTAL TRAINING
3 sets:
10 Good Mornings
15 GHD Sit Ups
15 GHD Hip Extensions
THURSDAY
WEIGHTLIFTING
CNJK 2@75, 2@80%, 1@85%, 1@85%, 1@85% on a 2:30 INT
-warming up immediately into-
CN Pull 2×2 @110% on a 2:00 INT
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 athlete’s choice skill work
“evens”) 3 DL + 3 PCN + 3 FRSQ
*goal: can go up in weight but not back
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@75, 3@85, AMrAP @95% on a 3:30 INT
CONDITIONING (training)
5 Rds, 1 every 3:00:
15 V Ups
12 Alt DBSN (50/35 lbs)
10 BW Step Ups e/s (24/20”)
*goal: at least :45-1:00 Rest
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@75, 3@85, AMrAP @95% on a 2:30 INT
CONDITIONING (training)
Row 3×8:00, 2:00 Rest
*goal: consistent or more reps each round; compare distances to 6/7/22
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
