MONDAY
WEIGHTLIFTING
SN 2 @75%, 1 @80%, 1 @85%, 1 @90%, 1 @90+% on a 2:00 INT
*use conservative, goal 1RM (same number as last week)
CONDITIONING (practice) – EMOM 15:
min 1) 16 (4/4/4/4) SA KBSN
min 2) 8-12 Alt Pistol Squats
min 3) 6-10 Pull Ups
*goal: can go up in reps and weight, but not back
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ 4×2 @85%, 3×1 @90%
*use conservative, goal 1RM (same number as last week)
**do whichever squat you are not doing on Fridays
TUESDAY
WEIGHTLIFTING
BN [email protected], [email protected], AMrAP @90% on a 2:30 INT
*use same number as last week
CONDITIONING (training)
3 Rds, 1:00 per station of:
WB (20/14 lbs)
KBS (55/35 lbs)
1:00 Rest
BBJO (24/20”)
Cal Row
1:00 Rest
*goal: quick transitions from movement to movement; score is total reps; compare score to 3/6/20
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 [email protected], [email protected], AMrAP @90% on a 3:00 INT
*use same number as last week
CONDITIONING (training)
A/B Partner Workout, alternating full rounds, AMRAP 10:
8 DL @50% (no heavier than 225/155 lbs)
6 HSPU
*goal: sprint effort with straight back; get right to HSPU as quick as possible
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 2 @75%, 1 @80%, 1 @85%, 1 @90%, 1 @90+% 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”) 5 TnG (PCN + PJK)
*goal: can go up in weight but not back; practice smooth cycling and breathing before you add weight; compare weights to 3/23/22
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 [email protected], [email protected], AMrAP @90% on a 2:30 INT
CONDITIONING (training)
CF Open 16.2 Remix
5 cycles of 3:00 work / 1:00 rest
1:00 TTB (no more than 25)
1:00 DU / DU practice (no more than 50)
1:00 CN (cycle 1 – 50%, then add 5-30 lbs each cycle)
*goal: consistent or more reps each cycle on TTB and DU; CN reps will go down; pick weights on CN that allow you to do at least 8-10
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 [email protected], [email protected], AMrAP @90% on a 2:00 INT
*use same number as last week
CONDITIONING (training)
5 cycles of 5:00 work / 1:00 rest
20 (5/5/5/5) SA DB HGPCNJK (50/35 lbs)
10 Lateral Burpees over DB
20 Goblet Squat (50/35 lbs)
10 DB Russian Twist e/s (50/35 lbs)
20 Cal Row
For each cycle, pick up where you left off.
*goal: move at a consistent pace through the whole cycle; break up movements less as you go on; use the row to focus on breathing evenly
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Wide Grip Lat Pulldown
10 SA Flat DB BN e/s
