MONDAY
WEIGHTLIFTING
PR 5@40, 5@50, 5@60% on a 2:00 INT
*use same number as last week
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 18:
18 RKBS (55/35 lbs)
15 WB (20/14 lbs)
12 Russian Twist e/s (20/14 lbs)
9 TTB
9 Burpees
*goal: break up movements less as workout goes on, and attempt as much unbroken as possible in the last three-four minutes
SUPPLEMENTAL TRAINING
2 sets, same weight as last week:
15 Cable Rope Tricep Pressdown
15 Lat Pressdown
15 DB Iron Cross
TUESDAY
WEIGHTLIFTING
DL 5@40, 5@50, 5@60% on a 3:00 INT
*use same number as last week
CONDITIONING (competition/test)
A+B Partner Workout, 4 RFT:
A) Row 500m
B) 2 Wall Walks + 12 Alt weighted lunges
*goal: about 1:00 rest after body weight movements; stay at same weight for whole workout
SUPPLEMENTAL TRAINING
2 sets, same weight as last week:
10 Standing Leg Curl e/s
12 Reverse Hyperextensions
15 DB Row e/s
WEDNESDAY
WEIGHTLIFTING
(CN Pull + HGCN + JK) on a 2:30 INT
6×2 @65%
*use same number as last week
CONDITIONING (practice) – EMOM 15:
min 1) 2 sets of pull ups
min 2) 10 (5/5) SA DBHGPCNJK
min 3) 15-20 AbMat Sit Ups
*goal: at least :15 rest each minute; if you are doing “Murph” with a weight vest, use it today; can go up in weight but not back; can go up in reps but not back
SUPPLEMENTAL TRAINING
SN BAL 5×3 @65%
THURSDAY
WEIGHTLIFTING
BN 5@40, 5@50, 5@60% on a 2:30 INT
*use same number as last week
CONDITIONING (training)
Run 3x800m, Rest 2:00
*goal: just don’t stop running; if you know you won’t need to stop, consistent or negative splits
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
2 sets, same weight as last week:
15 DB Bicep Curl
15 Wide or Grippy Lat Pulldown
12 Supinated Cable Row
FRIDAY
WEIGHTLIFTING
(SN Pull + HGSN + OHSQ) on a 2:30 INT
6×2 @65%
*use same number as last week
CONDITIONING (training)
5 Rds, 1 every 3:00:
6 OHSQ @ 50-60%
30 DU / 45 SU
*goal: at least 1:00 rest each round, but more is fine; quality range of motion (ROM) on every OHSQ
SUPPLEMENTAL TRAINING
Push Jerk 5×3 @65%
SATURDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5@40, 5@50, 5@60% on a 2:30 INT
*use same number as last week
CONDITIONING (training) – every 1:30 x 15 (5 Rds of everything)
station 1) 2-3x50m sprint sled push
station 2) 10 strict hanging leg/knee Raises
station 3) 18/15 Cal Row
station 4) :30 plank – weighted or unweighted / Rest
*goal: can go up in weight but not back; should be able to sprint with the weight and number of reps you choose
SUPPLEMENTAL TRAINING
2 sets, same weight as last week:
10 Good Mornings
12 Standing Leg Abduction e/s
20 Seated Calf Raise
