MONDAY
WEIGHTLIFTING
SN 5×2 @60%, 5×2 @65% on a 1:15 INT
*use conservative, goal 1RM (same number as last week)
CONDITIONING (training)
5 Rds, 1 every 4:00
8 TTB
10 (5/5) SA DB HG PCNJK (50/35 lbs)
MR Cal Row in remainder of 3:00
*goal: consistent or greater number of Cal each round; compare notes to CF Open 18.1
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ 5×2 @60%, 5×2 @65% 1:00 Rest
*use conservative, goal 1RM (same number as last week)
**do whichever squat you are not doing on Fridays
TUESDAY
WEIGHTLIFTING
BN 3@70, 3@80, AMrAP @90% on a 2:30 INT
*use same number as last week
CONDITIONING (practice) – EMOM 15:
min 1) 9 UB Thruster
min 2) 6-10 Lateral OTB Burpees
min 3) Rest
*goal: at least :15 rest each minute; can go up in weight but not back
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Standing DB Hammer Curl e/s
15 Half Kneeling 45 degree Cable Row e/s
WEDNESDAY
WEIGHTLIFTING
DL 3@70, 3@80, AMrAP @90% on a 3:00 INT
*use same number as last week
CONDITIONING (training)
A/B Partner Workout, alternating movements, 8 RFT:
48 DU
24 Alt Lunge (SA FC 35/20 lbs)
12 Pull Ups
*goal: sprint effort; start with as big of sets as possible and hold on
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Good Mornings
10 GHD Sit Up + R Twist e/s
15 GHD Hip Extensions
THURSDAY
WEIGHTLIFTING
CNJK 5×2 @60%, 5×2 @65% 1:30 INT
*use conservative, goal 1RM
CONDITIONING (training)
Run 2x1600m @5k pace – 15 seconds, rest 3:00
*goal: consistent, not negative splits; compare to 8/23/22
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 3@70, 3@80, AMrAP @90% on a 3:00 INT
*use same number as last week
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 athlete’s choice skill work
“evens”) 4-6 D Ball GTOS
*goal: compare D Ball weight to last Monday 9/26/22; can go up in weight but not back
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Barbell Hip Thrust
10 Leg Abduction e/s
10 Seated SL Leg Curl e/s
SATURDAY
PR 3@70, 3@80, AMrAP @90% on a 2:30 INT
*use same number as last week
CONDITIONING (competition/test)
A/B Partner Workout, alternating movements, AMRAP 30:
12 BBJO (24/20”)
30/24 Cal Row
6 PCN + 6 PJK (155/105 lbs)
18 WB (20/14 lbs)
24 AbMat Sit Ups
*goal: compare to 5/14/22; break up movements less as workout goes on
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Wide Grip Lat Pulldown
10 SA Flat DB BN e/s
