MONDAY
WEIGHTLIFTING
SN 2@80%, 1@85%, 1@88%, 1@90%, 1@92%, 1@95% on a 2:30 INT
CONDITIONING (practice) – EMOM 15:
min 1) 5 Strict Weighted Pull Ups
min 2) :45 Weighted Plank
min 3) Rest
*goal: can go up in weight, but not back; okay to do movements unweighted
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ (do whichever you are not doing on Fridays)
3@85%, 2@90%, 2@90%, 1@95%, 1@95%
TUESDAY
WEIGHTLIFTING
BN 3@70, 3@80, AMrAP @90% on a 2:30 INT
*add 2.5 – 5lbs to training max from last four weeks
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 10:
15 WB (20/14 lbs)
10 Burpees
15 Weighted Sit Ups (20/14 lbs)
*goal: on sit ups, reach with ball over your head and out in front of your feet; sprint effort
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
12 DB Incline BN
12 Low to High Cable Flye
12 Supinated Cable Row
WEDNESDAY
WEIGHTLIFTING
DL 3@70, 3@80, AMrAP @90% on a 3:30 INT
*add 5-10 lbs to training max from last four weeks
CONDITIONING (training)
6 Rds:
Run 1:00
Walk 1:00
Rest 1:00
*goal: this is our first run of the year! Just show up; you don’t have to have any expectations. We’re just gonna spend some time on our feet
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
12 Reverse Hyperextensions
12 B Stance DB RDL e/s
12 DB Curtsy Step Up e/s
THURSDAY
WEIGHTLIFTING
CNJK 2@80%, 1@85%, 1@88%, 1@90%, 1@92%, 1@95% on a 2:30 INT
*use same number as last week
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 3 sets of DU practice
“evens”) 16 SA KBSN
*goal: compare KBSN to 11/28/22; can go up in weight but not back
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
3@78%, 2@82%,1@86%, 1@90%, 1@94%
*ideally this is done before class
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 3@70, 3@80, AMrAP @90% on a 3:00 INT
*add 5-10 lbs to training max from last four weeks
CONDITIONING (training)
10-9-8-7-6-5-4-3-2-1
TTB
Alt Pistol Squats
Push Ups
*goal: figure out manageable sets and strategy for TTB and push ups; choose a single leg squat variation that allows you the greatest range of motion (ROM)
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Barbell Hip Thrust
12 Seated Hamstring Curl
20 Seated Calf Raise
SATURDAY
WEIGHTLIFTING
PR 3@70, 3@80, AMrAP @90% on a 2:00 INT
*add 2.5 – 5lbs to training max from last four weeks
CONDITIONING (competition/test)
A+B Partner Workout, 4 RFT:
A) 60/48 Cal Row
B) 16 (6/6) Single DB Weighted Box Step Ups (24/20”) (50/35 lbs)
+ 20 Alt Russian Twist (50/35 lbs)
+ 12 SA DB PP (50/35 lbs)
*goal: try to get all your rest (at least 1:00) when you are done with DB movements; negative splits on row time
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Cable OH Tricep Ext
15 EZ Bar Curls
15 DB Iron Cross
