MONDAY
WEIGHTLIFTING
SN 10×2 @65% on a 1:15 INT
*use conservative, goal 1RM (same number as last week)
CONDITIONING (training)
Row 6x500m @2k pace, Rest 1:00
*goal: practice going your 2k goal pace and stay there; we want consistent splits today, not negative; last training day before 2k test next week
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ 10×2 @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 5@75, 3@85, AMrAP @95% on a 2:30 INT
*use same number as last week
CONDITIONING (training)
A+B Partner Workout, 5 RFT:
A) 400m Run
B) 10 Push Ups + 5 D Ball GtOS
*goal: consistent or negative splits on run; break up movements less as workout goes on; get right to push ups so you have more rest after D Balls
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 5@75, 3@85, AMrAP @95% on a 3:30 INT
*use same number as last week
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 athlete’s choice skill work
“evens”) 9 DL + 6 HGPCN + 3 PJK
*goal: can go up in weight but not back; barbell complex must be done UB; no heavier than 135/95 lbs, but focus should be cycling before weight
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 10×2 @65% 1:30 INT
*use conservative, goal 1RM
CONDITIONING (training)
5 cycles of 2:00 AMRAP / 1:00 Rest
5 HSPU
10 BJ (24/20”)
15 RKBS (70/55 lbs)
for each cycle, pick up where you left off; consistent or more rounds and reps each cycle
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 3:00 INT
*use same number as last week
CONDITIONING (competition/test)
A/B Partner Workout, alternating full rounds, AMRAP 10:
10 Thruster (95/65 lbs)
35 DU
*goal: start out at sprint pace and hold on as long as you can; should choose a weight that you can do UB
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 5@75, 3@85, AMrAP @95% on a 2:30 INT
*use same number as last week
CONDITIONING (practice) – EMOM 20:
min 1) 12/10 Cal Row
min 2) 12 Russian Twist e/s
min 3) 12 Alt DBSN (50/35 lbs)
min 4) Rest
*goal: at least :15 rest each minute; smooth, beautiful transition hand to hand on DBSN
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Wide Grip Lat Pulldown
10 SA Flat DB BN e/s
