MONDAY
WEIGHTLIFTING
SN 5×2 @70% on a 2:00 INT
-warming up immediately into-
SN Pull 3×3 @95% on a 2:00 INT
CONDITIONING (competition/test)
A+B Partner Workout, AMRAP 16:
A) Row 2:00 for Cal
B) 8 BBJO + 8 TTB
*goal: keep rower display going, and record total amount of Calories rowed
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ 6×3 @70%
-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 (training)
Run 2x1600m, rest 3:00
*goal: run your goal 5k pace -20 seconds (that’s 5 seconds faster each lap) consistently, the entire mile; try to repeat the exact same effort for the next mile; compare times to 6/28/22
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 (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 athlete’s choice skill work
“evens”) 3 PCN + 3 FRSQ + 3 STO
*goal: can go up in weight but not back; focus on purposeful breathing and consistent points of contact before adding weight
SUPPLEMENTAL TRAINING
2 sets:
10 Good Mornings
15 GHD Sit Ups
15 GHD Hip Extensions
THURSDAY
WEIGHTLIFTING
CNJK 5×2 @70% on a 2:00 INT
-warming up immediately into-
CN Pull 3×3 @95% on a 2:00 INT
CONDITIONING (training)
4 cycles of 3:00 AMRAP / 1:00 Rest
5 HSPU
10 Pull Ups
15 RKBS (70/55 lbs)
20 AbMat Sit Ups
for each cycle, continue where you left off
*goal: consistent amount of or more rounds each cycle; break up movements less as you go on
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 (practice) – EMOM 15:
min 1) 15 UB WB
min 2) 20 Hollow Body Crunches
min 3) :25 Mountain Climbers
*goal: move for the entire :25 on the mountain climbers; can go up in weight but not back on WB; at least :20 rest each minute
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 2:30 INT
tempo: 30X1
CONDITIONING (training)
A/B Partner Workout, alternating full rounds, 10 RFT:
35 DU
5 SA DB Thruster e/s (55/40 lbs)
*goal: sprint effort
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%
