On Veterans Day – Friday, November 11th – we will have two classes. One at 11:00 AM and one is at 5:00 PM. At both classes we will be doing the hero workout “Peter”.
MONDAY
WEIGHTLIFTING
SN 3×2 @75, 75, 75%, 3×1 @80% on a 2:00 INT
*use conservative, goal 1RM (same number as last week)
CONDITIONING (training)
A/B Partner Workout, alternating movements, 12 RFT:
Run 200m
6 DB GTOS
10 TTB
*goal: consistent or negative splits on run; break up TTB less as workout goes on
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ 4×3 @75%, 4×2 @80% 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@75, 3@85, AMrAP @95% on a 2:30 INT
*use same number as last week
CONDITIONING (practice) – EMOM 20:
min 1) 6-12 Alt Pistol Squats
min 2) 8-12 Alt DBSN
min 3) 15/12 Cal Row
min 4) Rest
*goal: can go up in reps and weight, but not back; consistent or faster paces on rower
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 (training)
A/B Partner Workout, AMRAP 10:
16 (4/4/4/4) SA KBSN (50/35 lbs)
12 Goblet Squat (50/35 lbs)
10 Russian Twist e/s (45/35 lbs)
*goal: sprint effort; KB lands smoothly on back of wrist each rep
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) @75%, 3×1 @80% on a 2:30 INT
*use conservative, goal 1RM (same number as last week)
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 athlete’s choice skill work
“evens”) 16 (4/4) SA DB HGPCNJK
*goal: on DB, practice difference between swinging down, and bringing to your shoulder then down; smooth transitions below the face
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
***Remember: There is class at 11:00 AM and 5:00 PM today.***
CONDITIONING (competition/test)
Hero Workout, “Peter” – TBA
SATURDAY
WEIGHTLIFTING
PR 5@75, 3@85, AMrAP @95% on a 2:30 INT
*use same number as last week
MOAR WEIGHTLIFTING
BKSQ -or- FRSQ 5@75, 3@85, AMrAP @95% on a 3:00 INT
*use same number as last week
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Wide Grip Lat Pulldown
10 SA Flat DB BN e/s
3 sets, heavier than last week:
10 Barbell Hip Thrust
10 Leg Abduction e/s
10 Seated SL Leg Curl e/s
