MONDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5@65%, 5@75%, AMrAP@85% on a 3:00 INT
*add 5-10 lbs to training max from last week
CONDITIONING (practice) – EMOM 15:
min 1) 8-12 Alt Pistol Squats / Pistol Squat practice
min 2) 4-6 D Ball GtOS
min 3) Rest
*goal: full ROM on whichever version of pistols you choose; can go up in weight on D Ball but not back
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Good Mornings
12 Standing Leg Abduction e/s
20 Seated Calf Raise
TUESDAY
WEIGHTLIFTING
PR 5@65%, 5@75%, AMrAP@85% on a 2:30 INT
*add 2.5-5 lbs to training max from last week
CONDITIONING (competition/test)
A/B Partner Workout, alternating movements, 10 RFT:
10 HSPU
20 (10/10) Weighted Step Ups (24/20”) (50/35 lbs)
50 DU / 100 SU
*goal: break up HSPU and DU less as workout goes on; establish way you like to hold DB for steady pace on step ups
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Cable Rope Tricep Pressdown
15 Lat Pressdown
15 DB Iron Cross
WEDNESDAY
WEIGHTLIFTING
DL 5@65%, 5@75%, AMrAP@85% on a 3:30 INT
*add 5-10 lbs to training max from last week
CONDITIONING (training)
4 Rds, 1 every 5:00
400m Run
20 KBS (55/35 lbs)
10 Pull Ups
*goal: negative splits; 1:00-1:30 rest, if you are getting less OR more rest than that, adjust the reps/distance
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Standing Leg Curl e/s
12 Reverse Hyperextensions
15 DB Row e/s
THURSDAY
WEIGHTLIFTING
(CN Pull + HGCN + JK) on a 2:30 INT
3×2 @70, 75, 75%
-directly into-
CNJK on a 2:30 INT
3×2 @80%
*use same number as last week
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odds”) 1:00 athlete’s choice skill work
“evens”) 6 PJK
*goal: compare barbell weight to 11/18/21 and 4/11/23; smooth cycling, breathing, and receiving with knees bent before adding weight
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
SN BAL 2×3 @70, 75%, 3×2@80%
FRIDAY
WEIGHTLIFTING
BN 5@65%, 5@75%, AMrAP@85% on a 2:30 INT
*add 2.5-5 lbs to training max from last week
CONDITIONING (training)
Row 6-8x750m, Rest 1:00
*goal: if they were sustainable, repeat exact paces from 4/14/23 for 750m instead of 500m
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 DB Bicep Curl
15 Wide or Grippy Lat Pulldown
12 Supinated Cable Row
SATURDAY
WEIGHTLIFTING
(SN High Pull + HGSN + OHSQ) on a 2:30 INT
3×2 @70, 75, 75%
-directly into-
SN on a 2:30 INT
3×2 @80%
*use same number as last week
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 18:
20 WB (20/14 lbs)
16 Burpees
6 Tire Flips
10 TTB
12 Alt Farmer Carry Lunges
*goal: break up movements less as workout goes on, aiming for as much UB as possible by minute 16; stay at same weight whole workout for lunges
SUPPLEMENTAL TRAINING
Push Jerk 2×3 @70, 75%, 3×2@80%
