MONDAY
WEIGHTLIFTING
BN 5@65, 5@75, AMrAP @85% on a 2:30 INT
*use training max: if you maxed out on Bench at the end of last cycle, that is 90% of that weight; if you did not max out, add 2.5-5 lbs to your previous training max
CONDITIONING (practice) – EMOM 20:
min 1) 20-50 UB DU
min 2) 10-20 Push Ups
min 3) 6-12 Alt Pistols
min 4) Rest
*goal: can go up in reps but not back; push ups do not have to be UB but you need to stay in plank position
SUPPLEMENTAL TRAINING
3 sets:
15 DB Bicep Curl
15 Wide or Grippy Lat Pulldown
12 Supinated Cable Row
TUESDAY
WEIGHTLIFTING
(SN High Pull + HGSN + OHSQ) on a 2:30 INT
6×2 @60, 60, 60, 65, 65, 65%
*use conservative, goal 1RM; most likely 5-10 lbs heavier than previous max
CONDITIONING (training)
4 RFT:
20 WB (20/14 lbs)
16 TTB
12 SA DB PP (6/6) (50/35 lbs)
*goal: break up movements more than you think you should, and do bigger sets if you can as workout goes on
SUPPLEMENTAL TRAINING
PJK 5×3 @60, 60, 65, 70, 70% (of Split Jerk)
WEDNESDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5@65, 5@75, AMrAP @85% on a 3:00 INT
*use training max: if you maxed out on Back Squat or Front Squat at the end of last cycle, that is 90% of that weight; if you did not max out, add 5-10 lbs to your previous training max
CONDITIONING (training)
A+B Partner Workout, AMRAP 20:
A) 400m Run
B) 10 PCN (115/85) + 10 Bar Facing OTB Burpees
*goal: try a consistent pace on the run, and try to get faster on the indoor things (break up the PCN less as workout goes on)
SUPPLEMENTAL TRAINING
3 sets:
10 Good Mornings
12 Standing Leg Abduction e/s
20 Seated Calf Raise
THURSDAY
WEIGHTLIFTING
PR 5@65, 5@75, AMrAP @85% on a 2:30 INT
*use training max: if you maxed out on Press at the end of last cycle, that is 90% of that weight; if you did not max out, add 2.5-5 lbs to your previous training max
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 athlete’s choice skill work
“evens”) 5 D Ball GTOS
*goal: can go up in weight but not back; use legs and hips as much as possible
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
3 sets:
15 Cable Rope Tricep Pressdown
15 Lat Pressdown
15 DB Iron Cross
FRIDAY
WEIGHTLIFTING
DL 5@65, 5@75, AMrAP @85% on a 3:30 INT
*use training max: if you maxed out on Deadlift at the end of last cycle, that is 90% of that weight; if you did not max out, add 5-10 lbs to your previous training max
CONDITIONING (training)
4 Rds, 1 every 5:00:
30/24 Cal Row
10 HSPU
20 RKBS (70/55 lbs)
*goal: at least 1:00 rest each round
SUPPLEMENTAL TRAINING
3 sets:
10 Standing Leg Curl e/s
12 Reverse Hyperextensions
15 DB Row e/s
SATURDAY
WEIGHTLIFTING
(CN High Pull + HGCN + JK) on a 2:30 INT
6×2 @60, 60, 60, 65, 65, 65%
*use conservative, goal 1RM; most likely 5-10 lbs heavier than previous max
CONDITIONING (competition/test)
A/B Partner Workout, AMRAP 40:
800m Sled Drag (switching every 200m)
35 Pull Ups (break up evenly but whenever necessary)
70 Push Ups (break up evenly but whenever necessary)
105 Air Squats (break up evenly but whenever necessary)
*goal: training for MURPH! figure out what are manageable sets of these movements; if you plan to do it with a weight vest, make sure you bring a weight vest today
SUPPLEMENTAL TRAINING
SN BAL
5×3 @60, 60, 65, 70, 70%
