MONDAY
WEIGHTLIFTING
SN 8×2 @60% on a 1:15 INT
*use conservative, goal 1RM (same number as last week)
CONDITIONING (practice) – EMOM 15:
min 1) 10-15 UB WB
min 2) 8-15 Burpees
min 3) 15-25 AbMat Sit Ups
*goal: can go up in reps, but not back
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ 8×2 @60% 1:00 Rest
*use conservative, goal 1RM (same number as last week)
**do whichever squat you are not doing on Fridays
TUESDAY
WEIGHTLIFTING
BN 8 @45%, 6 @55%, 4 @65% on a 3:00 INT
tempo: 31X1
*use same number as last week
CONDITIONING (competition/test)
Row 2:00 @ warm up pace
Rest 1:00
Row 4×10 strokes at 2k goal pace, on a 1:00 INT
-then-
2k Row Time Trial
*goal: beat previous recorded 2k time
SUPPLEMENTAL TRAINING
2 sets, at the same weight as last week:
10 Standing DB Hammer Curl e/s
15 Half Kneeling 45 degree Cable Row e/s
WEDNESDAY
WEIGHTLIFTING
DL 8 @45%, 6 @55%, 4 @65% on a 3:30 INT
tempo: 3011
*use same number as last week
CONDITIONING (training)
A/B Partner Workout, alternating movements, 10 RFT:
8 HSPU
12 Pull Ups
16 RKBS (70/55 lbs)
20 min cutoff
*goal: break up movements less as workout goes on
SUPPLEMENTAL TRAINING
2 sets, at the same weight as last week:
10 Good Mornings
10 GHD Sit Up + R Twist e/s
15 GHD Hip Extensions
THURSDAY
WEIGHTLIFTING
CNJK 8×2 @60% 1:30 INT
*use conservative, goal 1RM
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 athlete’s choice skill work
“evens”) 1:00 DU practice
*goal:
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 4×3
*ideally this is done before class
**take off 10% from last week
FRIDAY
WEIGHTLIFTING
PR 8 @45%, 6 @55%, 4 @65% on a 2:30 INT
tempo: 30X1
*use same number as last week
CONDITIONING (competition/test)
5k Run Time Trial
*goal: beat previous recorded 5k time
SUPPLEMENTAL TRAINING
2 sets, at the same weight as last week:
15 Wide Grip Lat Pulldown
10 SA Flat DB BN e/s
SATURDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 8 @45%, 6 @55%, 4 @65% on a 3:30 INT
tempo: 31X1
*use same number as last week
CONDITIONING (training)
6 cycles of 2:00 AMRAP, 1:00 Rest
15 BJ (24/20”)
12 PP (115/75 lbs)
9 TTB
For each cycle, pick up where you left off.
*goal: more rounds and reps each cycle; break up movements less as workout goes on
SUPPLEMENTAL TRAINING
2 sets, at the same weight as last week:
10 Barbell Hip Thrust
10 Leg Abduction e/s
10 Seated SL Leg Curl e/s