MONDAY
WEIGHTLIFTING
(CN High Pull + HGCN + JK) on a 2:30 INT
6×2 @65, 65, 65, 70, 70, 70%
*use same number as last week
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 athlete’s choice skill work
“evens”) 5-8 HGPCN
*goal: can go up in weight but not back
SUPPLEMENTAL TRAINING
SN BAL
5×3 @65, 65, 70, 70, 70%
TUESDAY
WEIGHTLIFTING
BN 3@70, 3@80, AMrAP @90% on a 2:30 INT
*use same number as last week
CONDITIONING (training)
Run 6x400m, Rest 1:00
*goal: first time this season paying attention to pace; consistent or negative splits
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 DB Bicep Curl
15 Wide or Grippy Lat Pulldown
12 Supinated Cable Row
WEDNESDAY
WEIGHTLIFTING
(SN High Pull + HGSN + OHSQ) on a 2:30 INT
6×2 @65, 65, 65, 70, 70, 70%
*use same number as last week
CONDITIONING (competition/test)
5 RFT:
15 RKBS (70/55 lbs)
10 TTB
5 PJK (135/95 lbs)
SUPPLEMENTAL TRAINING
Tall Jerk 5×3
Start light (maybe with the bar) and make very small jumps
THURSDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 3@70, 3@80, AMrAP @90% on a 3:00 INT
*use same number as last week
CONDITIONING (practice) – EMOM 15:
min 1) 3-5 Weighted Pull Ups
min 2) 5 BJ
min 3) Rest
*goal: compare weight to 3/6/23; work on a higher box jump height than normal; can go up in weight and height 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
3 sets, heavier than last week:
10 Good Mornings
12 Standing Leg Abduction e/s
20 Seated Calf Raise
FRIDAY
WEIGHTLIFTING
PR 3@70, 3@80, AMrAP @90% on a 2:30 INT
*use same number as last week
CONDITIONING (training)
A/B Partner Workout, alternating full rounds, AMRAP 10:
35 DU
9 Thrusters (95/65 lbs)
*goal: sprint effort; start very fast and hold on as long as you can
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Cable Rope Tricep Pressdown
15 Lat Pressdown
15 DB Iron Cross
SATURDAY
WEIGHTLIFTING
DL 3@70, 3@80, AMrAP @90% on a 3:30 INT
*use same number as last week
CONDITIONING (training)
A+B Partner Workout, 3 RFT:
A) Row 1000m
B) 3 tire flips + 3 Wall Walks + MR AbMat Sit Ups until partner is at 750m
Score is total number of AbMat Sit Ups combined between partners
*goal: consistent pace on rower; steady pace on AbMat Sit Ups
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Standing Leg Curl e/s
12 Reverse Hyperextensions
15 DB Row e/s
