MONDAY
WEIGHTLIFTING
SN 5-7×1 up to a new 1RM / heavy for the day
20 min
CONDITIONING (training)
14-10-6
CTB PU
HSPU
Goblet Squats (50/35 lbs)
40 DU after each round
*goal: break up movements to move at a consistent pace
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ 5-7×1 up to a new 1RM / heavy for the day
-do whichever squat you are not doing on Fridays
TUESDAY
WEIGHTLIFTING
BN 5@75, 3@85, AMrAP @95% on a 3:00 INT
-or-
5-7×1 up to a new 1RM / heavy for the day
CONDITIONING (practice) – EMOM 15:
min 1) 16 (4/4/4/4) SA KBSN
min 2) 8-12 Box Jump Overs
min 3) Rest
*goal: can go up in weight but not back; can go up in height but not back
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
-or-
5-7×1 up to a new 1RM / heavy for the day
CONDITIONING (training)
5 Rds, 1 every 2:00:
5 HGPCN (115/85 lbs)
10 Bar Facing Burpees
*goal: consistent or negative splits; :45-1:00 rest each round
SUPPLEMENTAL TRAINING
3 sets:
10 Good Mornings
15 GHD Sit Ups
15 GHD Hip Extensions
THURSDAY
WEIGHTLIFTING
CNJK 5-7×1 up to a new 1RM / heavy for the day
20 min
CONDITIONING (training)
A+B Partner Workout, AMRAP 15:
A) 400m Run
B) 10 (5/5) SA DB Thruster (50/35 lbs) + 20 AbMat Sit Ups
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
-or-
5-7×1 up to a new 1RM / heavy for the day
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 athlete’s choice skillwork
“evens”) 12 Alternating DBSN
*goal: can go up in weight but not back; compare weights to 2/22/22
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 3:00 INT
-or-
5-7×1 up to a new 1RM / heavy for the day
CONDITIONING (competition/test)
A/B Partner Workout, AMrAP 25:
A) 5 Cal Row
B) 5 Cal Row
A) 10 Cal Row
B) 10 Cal Row
A) 15 Cal Row
B) 15 Cal Row
…adding 5 reps each round, up to 25, then descending
SUPPLEMENTAL TRAINING
3 sets:
10 V Bar Lat Pulldown
15 Incline DB BN
