MONDAY
WEIGHTLIFTING
SN 5-8×1 up to a heavy for the day – 20 minutes (once we’re at singles)
possible approach:
3@60%, 2@65%, 2@70%
1@75, 80, 85, 88, 91, 94, 97, 100%
you can take out any of these singles if you prefer to make bigger jumps, or add more in if you like smaller jumps; once we’re at singles plan to go every 1:30-2:30
CONDITIONING (training)
5 Rds, 1 every 3:00:
12 (6/6) KBSN (55/35 lbs)
8 Alt Goblet Cossack Squats (55/35 lbs)
20 AbMat Sit Ups
*goal: full ROM on KBSN and cossack squats; break movements up less as workout goes on; at least 30 seconds rest each round
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ (do whichever you are not doing on Fridays)
5-8×1 up to a heavy for the day
possible approach:
10@bar, 8@35%, 5@50%, 3@65%, 2@75%
1@80, 85, 90, 94, 97, 100, 100+, 100+%
add more warm up sets if needed; remember to make bigger jumps then smaller jumps; once you’re at singles plan to go every 1:30-2:30
TUESDAY
WEIGHTLIFTING
BN 5@75%, 3@85%, AMrAP @95% on a 3:00 INT
*use same number as last week
-or-
5-8×1 up to a heavy for the day – 20 minutes (once we’re at singles)
possible approach:
10@bar, 8@35%, 5@50%, 3@65%, 2@75%
1@80, 85, 90, 94, 97, 100, 100+, 100+%
add more warm up sets if needed; remember to make bigger jumps then smaller jumps; once we’re at singles plan to go every 2:00-2:30
CONDITIONING (training)
Row 250m every 2:00 for 10 rounds
*goal: consistent or very slightly negative splits; we will build on this so do not go as fast as you can at the beginning
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 5@75%, 3@85%, AMrAP @95% on a 3:30 INT
*use same number as last week
-or-
5-8×1 up to a heavy for the day – 20 minutes (once we’re at singles)
possible approach:
10@bar, 8@35%, 5@50%, 3@65%, 2@75%
1@80, 85, 90, 94, 97, 100, 100+, 100+%
add more warm up sets if needed; remember to make bigger jumps then smaller jumps; once you’re at singles plan to go every 3:00-3:30
CONDITIONING (practice) – EMOM 15:
min 1) 5-8 cycled STO
min 2) 5-10 lateral OTB burpees
min 3) Rest
*goal: compare STO weight and reps to Saturday 2/11/23; work on not standing all the way up on burpees; can go up in reps but not back
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 5-8×1 up to a heavy for the day – 20 minutes (once we’re at singles)
possible approach:
3@60%, 2@65%, 2@70%
1@75, 80, 85, 88, 91, 94, 97, 100%
you can take out any of these singles if you prefer to make bigger jumps, or add more in if you like smaller jumps; once we’re at singles plan to go every 2:00-2:30
CONDITIONING (competition/test)
6 RFT:
10 Box Jump Over (24/20”)
8 TTB
*goal: sprint effort; start with big sets of TTB and see how long you can maintain; pick you knees up on the BJO
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
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5@75%, 3@85%, AMrAP @95% on a 3:30 INT
*use same number as last week
-or-
5-8×1 up to a heavy for the day – 20 minutes (once we’re at singles)
possible approach:
10@bar, 8@35%, 5@50%, 3@65%, 2@75%
1@80, 85, 90, 94, 97, 100, 100+, 100+%
add more warm up sets if needed; remember to make bigger jumps then smaller jumps; once you’re at singles plan to go every 2:30-3:00
CONDITIONING (training)
6 Rds:
Run 1:30
Walk 0:30
Rest 0:30
*goal: compare to last week Wednesday considering how you feel; we do not yet need to keep track of distance or pace, we are just spending a longer amount of time running
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Barbell Hip Thrust
12 Seated Hamstring Curl
20 Seated Calf Raise
SATURDAY
WEIGHTLIFTING
PR 5@75%, 3@85%, AMrAP @95% on a 2:30 INT
*use same number as last week
-or-
5-8×1 up to a heavy for the day – 20 minutes (once we’re at singles)
possible approach:
10@bar, 8@35%, 5@50%, 3@65%, 2@75%
1@80, 85, 90, 94, 97, 100, 100+, 100+%
add more warm up sets if needed; remember to make bigger jumps then smaller jumps; once you’re at singles plan to go every 1:30-2:30
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 6 Clusters
“evens”) 3 sets of Pull Ups
*goal: can go up in weight but not back; can go up in reps but not back
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Cable OH Tricep Ext
15 EZ Bar Curls
15 DB Iron Cross
