MONDAY
WEIGHTLIFTING
SN 3×2 @65%, 3×2 @70% on a 2:00 INT
*use conservative, goal 1RM (same number as last week)
CONDITIONING (competition/test)
21-15-9
Overhead Plate Lunge (45/25 lbs)
Pull Up
HSPU
*goal: compare times to 12/11/19; break movements up less as time goes on
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ 6×2 @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 8 @45%, 6 @55%, 4 @65% on a 3:00 INT
tempo: 31X1
*use same number as last week
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 athlete’s choice skill work
“evens”) 10-15 Weighted Sit Ups (plate behind head)
*goal: be sure to hold the plate behind head, not pull on neck; compare weights to 8/31/22
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)
10 cycles of 2:30 AMRAP / 0:30 Rest
12/10 Cal Row
10 American KBS (55/35 lbs)
8 Burpees
For each cycle, pick up where you left off.
*goal: consistent, steady pace, where you are in control of your breathing; execute each movement at a pace that allows you to go right from one movement to the next
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 3×2 @65%, 3×2 @70% on a 2:30 INT
*use conservative, goal 1RM (same number as last week)
CONDITIONING (training)
A+B Partner Workout, AMRAP 15:
A) 50 Single Unders
B) 6 TTB + 8 Alt Pistol + 10 (5/5) SA DB HGPCNJK (50/35 lbs)
*goal: break up movements less as workout goes on; smooth transitions on DB
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
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 8 @45%, 6 @55%, 4 @65% on a 3:30 INT
tempo: 31X1
*use same number as last week
CONDITIONING (practice) – EMOM 20:
min 1) 5 DL @50% (no heavier than 225/155 lbs)
min 2) 13 Push Ups
min 3) 9 Box Jumps (24/20”)
min 4) Rest
*goal: first practice in preparation of the Hero workout “McGhee”; at least :15 rest each round; choose options that allow you to go unbroken on each movement, each round
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
SATURDAY
WEIGHTLIFTING
PR 8 @45%, 6 @55%, 4 @65% on a 2:30 INT
tempo: 30X1
*use same number as last week
CONDITIONING (training)
8 RFT:
10 WB (20/14 lbs)
30 DU
*goal: sprint effort; relaxed posture on DU while your shoulders are tired
SUPPLEMENTAL TRAINING
2 sets, at the same weight as last week:
15 Wide Grip Lat Pulldown
10 SA Flat DB BN e/s
