MONDAY
WEIGHTLIFTING
SN 3×3 @70, 70, 70%, 3×2 @75, 75, 75% on a 2:00 INT
*use conservative, goal 1RM (same number as last week)
CONDITIONING (training)
4 cycles of 3:00 AMRAP / 1:00 Rest
32 DU
16 RKBS (70/55 lbs)
8 HSPU
for each cycle, pick up where you left off:
*goal: more rounds and reps each cycle
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ 4×3 @70%, 4×3 @75% 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 3@70, 3@80, AMrAP @90% on a 2:30 INT
*use same number as last week
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 30:
Run 400m
15 BJ (24/20”)
15 Push Ups – for a challenge, try ring push ups
25 AbMat Sit Ups
20 Alt SA FC Lunges (50/35 lbs) – switch arms after 10 reps
*goal: consistent or negative splits on run; try to rest only when partner is working
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 (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 athlete’s choice skill work
“evens”) 5 PSN
*goal: smooth, beautiful cycling; can go up in weight but not back
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 3x(2+1) @70, 3×1 @75% on a 2:30 INT
*use conservative, goal 1RM (same number as last week)
CONDITIONING (training)
A/B Partner Workout, alternating full rounds, 10 RFT:
12 Cal Row
12 UB Thrusters
*goal: each round should be an all out sprint effort; first training workout for CF Open 15.5; Thrusters *must* be done unbroken
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 (competition/test)
5 RFT:
20 WB (20/14 lbs)
10 Pull Ups
5 HGPCN (135/95 lbs)
*goal: break up movements less as workout goes on
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
WEIGHTLIFTING
PR 3@70, 3@80, AMrAP @90% on a 2:30 INT
*use same number as last week
CONDITIONING (practice) – EMOM 20:
min 1) 15/12 Cal Row
min 2) 5 e/s Half Kneeling DB PR
min 3) 20-50 DU
min 4) :30 hold at bottom of goblet squat (same weight as DB PR)
*goal: can go up in weight but not back
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Wide Grip Lat Pulldown
10 SA Flat DB BN e/s
