MONDAY
WEIGHTLIFTING
SN 6×3 @65, 65, 65, 70, 70, 70% on a 2:00 INT
*use conservative, goal 1RM (same number as last week)
CONDITIONING (competition/test)
“Jeremy”
21-15-9
OHSQ (95/65 lbs)
Burpee
*goal: look up previous times BEFORE you do it; sprint effort, finishing in 10 minutes or less
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ 4×3 @65%, 4×3 @70% on a 2:00 INT
*use conservative, goal 1RM (same number as last week)
**do whichever squat you are not doing on Fridays
TUESDAY
WEIGHTLIFTING
BN 5@65, 5@75, AMrAP @85% on a 2:30 INT
*if you hit all your AMrAPs (at least 5 in week 1, at least 3 in week 2, and at least 2 in week 3), ADD 2.5 – 5 lbs to the number you were working off of last week
CONDITIONING (practice) – EMOM 15:
min 1) 20-50 DU
min 2) 5 TnG PCN
min 3) Rest
*goal: can go up in reps and weight, but not back; compare weight to 7/23/22; smooth, beautiful cycling synced up with breathing
SUPPLEMENTAL TRAINING
3 sets, heavier than two weeks ago:
10 Standing DB Hammer Curl e/s
15 Half Kneeling 45 degree Cable Row e/s
WEDNESDAY
WEIGHTLIFTING
DL 5@65, 5@75, AMrAP @85% on a 3:00 INT
*if you hit all your AMrAPs (at least 5 week 1, at least 3 week 2, and at least 2 week 3), ADD 5 – 10 lbs to the number you were working off of last week
CONDITIONING (training)
4 Rds, 4:00 each, 1:00 Rest between rounds:
Run 400m
16 (4/4/4/4) SA DB HGPCNJK (50/35 lbs)
Max Rep AbMat Sit Ups in remaining time:
*goal: consistent or negative splits on run; consistent or more reps on AbMat Sit Ups
SUPPLEMENTAL TRAINING
3 sets, heavier than two weeks ago:
10 Good Mornings
10 GHD Sit Up + R Twist e/s
15 GHD Hip Extensions
THURSDAY
WEIGHTLIFTING
CNJK 6x(2+1) @65, 65, 65, 70, 70, 70% on a 2:30 INT
*use conservative, goal 1RM
CONDITIONING (training)
5 Rds, 1 every 3:00
20 RKBS (70/55 lbs)
10 Push Ups
10 TTB
*goal: consistent or negative splits each round; break up movements less as workout goes on; at least :30 rest each round
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 5@65, 5@75, AMrAP @85% on a 3:30 INT
*if you hit all your AMrAPs (at least 5 week in 1, at least 3 in week 2, and at least 2 in week 3), ADD 5 – 10 lbs to the number you were working off of last week
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 athlete’s choice skill work
“evens”) 12 SA Alt Farmer Carry Lunges
*goal: compare weight to 9/21/22
SUPPLEMENTAL TRAINING
3 sets, heavier than two weeks ago:
15 Wide Grip Lat Pulldown
10 SA Flat DB BN e/s
SATURDAY
WEIGHTLIFTING
PR 5@65, 5@75, AMrAP @85% on a 2:30 INT
*if you hit all your AMrAPs (at least 5 in week 1, at least 3 in week 2, and at least 2 in week 3), ADD 2.5 – 5lbs to the number you were working off of last week
CONDITIONING (training)
AMRAP 30:
500m Row
10 BBJO (24/20”)
20 WB (20/14 lbs)
10 Pull Ups
20 Alt DBSN (50/35 lbs)
1:00 Rest after each round
*goal: this is training to manage your breathing and your heart rate; break up movements less as workout goes on; start slower than you think you should
SUPPLEMENTAL TRAINING
3 sets, heavier than two weeks ago:
10 Barbell Hip Thrust
10 Leg Abduction e/s
10 Seated SL Leg Curl e/s
