MONDAY
WEIGHTLIFTING
SN + OHSQ (2+1) 5 sets @60%
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 10:
15 AbMat Sit Up
10 BBJO (24/20”)
10 Pull Up
*goal: sprint effort; break up PU as little as possible and see how long you can hang on
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ 5×3 @60%
-do whichever squat you are not doing on Fridays
TUESDAY
WEIGHTLIFTING
BN 5@40, 5@50, 5@60% on a 2:00 INT
CONDITIONING (training)
AMRAP 20:
Row 30/24 Cal
16 Alt DBSN (50/35 lbs)
1:00 Rest
*goal: consistent or negative splits on rower; break up DBSN less as workout goes on
SUPPLEMENTAL TRAINING
2 sets:
15 Incline DB Curl
10 DB Row e/s
WEDNESDAY
WEIGHTLIFTING
DL 5@40, 5@50, 5@60% on a 3:00 INT
CONDITIONING (practice) – EMOM 15:
min 1) 12 (6/6) SA DB HGPCNJK
min 2) 12 SA Alt Farmer Carry Lunges
min 3) Rest
*goal: can go up in weight but not back; practice how you prefer to come down out of PCNJK: swing down or shoulder then swing down
SUPPLEMENTAL TRAINING
2 sets:
10 Good Mornings
15 GHD Sit Ups
15 GHD Hip Extensions
THURSDAY
WEIGHTLIFTING
CNJK 5×2 @60%
CONDITIONING (competition/test)
A/B Partner workout, alternating full rounds, 10 RFT:
15 WB (20/14 lbs)
5 HGPCN (135/95 lbs)
*goal: UB WB; move right from WB to HGPCN
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 @60% of heaviest set last week
-ideally this is done before class
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5@40, 5@50, 5@60% on a 2:30 INT
CONDITIONING (training)
Run 2-3 800m, at goal 5k pace – 15 seconds, Rest 2:00
*goal: lap times should be 5 seconds faster per lap than 7/29/22; lap times should be the same as 9/7/22, but for two laps instead of one
SUPPLEMENTAL TRAINING
2 sets:
10 Bulgarian Split Squats e/s
10 Leg Abduction e/s
10 Seated SL Leg Curl e/s
SATURDAY
PR 5@40, 5@50, 5@60% on a 2:00 INT
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) :30 MR TTB + :30 MR DU
“evens”) 2-3 sets of HSPU
*goal: aggressive transition from TTB to DU; consistent or more reps on HSPU
SUPPLEMENTAL TRAINING
2 sets:
10 V Bar Lat Pulldown
15 Incline DB BN
