MONDAY
WEIGHTLIFTING
SN 10×2 @60% 1:15 INT
*use conservative, goal 1RM
CONDITIONING (practice) – EMOM 15:
min 1) 4 DB GTOS
min 2) 8 Alt OH Plate Lunges
min 3) 12 W (behind head) Sit Ups
*goal: can go up in weight but not back; at least :15-:20 rest each round
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ 10×2 @60%, 1:00 Rest
*use conservative, goal 1RM
**do whichever squat you are not doing on Fridays
TUESDAY
WEIGHTLIFTING
BN [email protected], [email protected], AMrAP @85% on a 2:30 INT
*if you just set a new PR, use 90% of that
**if you did not set a new PR, add 2.5-5 lbs to your training max
CONDITIONING (training)
Warm up – Row 3:00 @warm up pace, Rest 1:00
Warm up – Row 3×1:00 (@2k pace + 10 seconds, +5, at pace), (Rest :30, :30, 1:00)
Work – Row 2x1500m @goal 2k pace, Rest 4:00
*goal: specific and purposeful feel for how 2k test is going to go; no negative splits
SUPPLEMENTAL TRAINING
3 sets:
10 Standing DB Hammer Curl e/s
15 Half Kneeling 45 degree Cable Row e/s
WEDNESDAY
WEIGHTLIFTING
DL [email protected], [email protected], AMrAP @85% on a 3:30 INT
*if you just set a new PR, use 90% of that
**if you did not set a new PR, add 5-10 lbs to your training max
CONDITIONING (competition/test)
A+B Partner Workout, AMRAP 15:
A) 200m Run
B) 5 TTB + 10 RKBS (70/55 lbs)
*goal: compare scores to 6/9/22); grip management
SUPPLEMENTAL TRAINING
3 sets:
10 Good Mornings
10 GHD Sit Up + R Twist e/s
15 GHD Hip Extensions
THURSDAY
WEIGHTLIFTING
CNJK 10×2 @60% 1:30 INT
*use conservative, goal 1RM
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 athlete’s choice skill work (gymnastics or barbell)
“evens”) 20-50 DU / 1:00 DU practice
*goal: consistent points of contact on way up and way down; can go up in weight if cycling is smooth; cannot go back in weight
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
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ [email protected], [email protected], AMrAP @85% on a 3:00 INT
*if you just set a new PR, use 90% of that
**if you did not set a new PR, add 5-10 lbs to your training max
CONDITIONING (training)
5 Rds, 1 every 3:00
2-3 Wall Walks
:30 Wall Sit
15 UB Wall Ball
*can go up in weight on WB, no heavier than (20/14 lbs); full ROM on Wall Walks; at least 1:00 Rest each round
SUPPLEMENTAL TRAINING
3 sets:
10 Barbell Hip Thrust
10 Leg Abduction e/s
10 Seated SL Leg Curl e/s
SATURDAY
PR [email protected], [email protected], AMrAP @85% on a 2:30 INT
*if you just set a new PR, use 90% of that
**if you did not set a new PR, add 2.5-5 lbs to your training max
CONDITIONING (training)
5 RFT:
10 Pull Ups
12 Alt Goblet Cossack Squat (35/20 lbs)
25/20 Cal Row
*goal: break up movements less as workout goes on; consistent or faster paces on rower
SUPPLEMENTAL TRAINING
3 sets:
15 Wide Grip Lat Pulldown
10 SA Flat DB BN e/s
