MONDAY
WEIGHTLIFTING
DL 5@75, 3@85, AMrAP @95% on a 3:30 INT
*use same number as last week
CONDITIONING (competition/test)
5 Rds, 1 every 4:00
20 WB (20/14 lbs)
16 Alt DBSN (50/35 lbs)
12 Pull Ups
*goal: at least 1:00 rest; if you are planning to do “Murph” with a weight vest, bring it today; break up movements less as workout goes on; consistent or negative splits
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Standing Leg Curl e/s
12 Reverse Hyperextensions
15 DB Row e/s
TUESDAY
WEIGHTLIFTING
(CN Pull + HGCN + JK) on a 2:30 INT
6×2 @65, 70, 75, 75, 75, 75%
*use same number as last week
CONDITIONING (practice) – EMOM 20:
min 1) 5 PJK
min 2) 20 Alt Russian Twists
min 3) 10 Lateral OTB Burpees
min 4) Rest
*goal: at least :15 rest each minute; can go up in weight if you are receiving jerk well, but DO NOT go up if you are push pressing
SUPPLEMENTAL TRAINING
SN BAL 2×3 @65, 70%, 3×2@75, 75, 75%
WEDNESDAY
WEIGHTLIFTING
BN 5@75, 3@85, AMrAP @95% on a 2:30 INT
*use same number as last week
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 athlete’s choice skill work
“evens”) 8 Knees over Toes Split Squat e/s
*goal: can go up in weight but not back; focus is full range of motion, pain free
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 DB Bicep Curl
15 Wide or Grippy Lat Pulldown
12 Supinated Cable Row
THURSDAY
WEIGHTLIFTING
(SN Pull + HGSN + OHSQ) on a 2:30 INT
6×2 @65, 70, 75, 75, 75, 75%
*use same number as last week
CONDITIONING (training)
A/B, alternating movements, 12 RFT:
42 DU
9 HSPU
6 HGPCN (155/105 lbs)
-20 min cutoff-
*goal: choose weight that you could do unbroken, but you do not have to start out unbroken; break up DU and HSPU less as the workout goes on
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
Push Jerk 2×3 @65, 70%, 3×2@75, 75, 75%
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5@75, 3@85, AMrAP @95% on a 3:00 INT
*use same number as last week
CONDITIONING (training)
Row 6-8x500m, Rest 1:00
*goal: consistent or negative splits; if you don’t have a reference point, that’s okay, the goal is to be able to keep rowing at the same pace or faster for every interval
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Good Mornings
12 Standing Leg Abduction e/s
20 Seated Calf Raise
SATURDAY
WEIGHTLIFTING
PR 5@75, 3@85, AMrAP @95% on a 2:30 INT
*use same number as last week
CONDITIONING (training)
A/B, alternating movements, AMRAP 40:
16 BBJO (24/20”)
12 each side SA DB/KB PR (45/25 lbs)
8 D Ball GTOS
12 each side DB/KB Step Ups (45/45 lbs) (24/20”)
16 TTB
Every 8:00, including 00:00, run 400m together. When you come back in, pick up right where you left off.
*goal: if you are planning to do “Murph” with a weight vest, wear it today; choose movements that challenge you and allow you to move at a steady pace (even if it is slow)
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Cable Rope Tricep Pressdown
15 Lat Pressdown
15 DB Iron Cross
