MONDAY
WEIGHTLIFTING
(SN High Pull + 2 SN) on a 2:30 INT
2 sets @75%
-directly into-
SN on a 2:30 INT
2 @80%, 1@85%, 1@85%
*use same number as last week
CONDITIONING (competition/test)
A/B Partner Workout, alternating full rounds, AMRAP 20:
5 Pull Ups
10 Push Ups
15 Air Squats
*goal: work up to unbroken rounds; if you are planning to do “Murph” with a weighted vest, wear it today
SUPPLEMENTAL TRAINING
Push Jerk 3@70, 75, 75%, 2×2@80, 85%
TUESDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 3@70%, 3@80%, AMrAP@90% on a 3:00 INT
*use same training max as last week
CONDITIONING (training)
5 Rds, 1 every 3:00:
30/24 Cal Row
12 V Ups
*goal: at least :30 rest; consistent or negative splits on rower; controlled ROM on V Ups
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Good Mornings
12 Standing Leg Abduction e/s
20 Seated Calf Raise
WEDNESDAY
WEIGHTLIFTING
PR 3@70%, 3@80%, AMrAP@90% on a 3:00 INT
*use same training max as last week
CONDITIONING (practice) – EMOM 20:
min 1) 16 (4/4/4/4) SA KBSN
min 2) :30 left side plank
min 3) :30 right side plank
min 4) Rest
*goal: can go up in weight, but not back; can adjust planks to star plank, then to weighted
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Cable Rope Tricep Pressdown
15 Lat Pressdown
15 DB Iron Cross
THURSDAY
WEIGHTLIFTING
DL 3@70%, 3@80%, AMrAP@90% on a 3:00 INT
*use same training max as last week
CONDITIONING (training)
Run 3×6:00, 2:00 Rest
*goal: consistent or greater distance each interval; don’t stop running
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 Standing Leg Curl e/s
12 Reverse Hyperextensions
15 DB Row e/s
FRIDAY
WEIGHTLIFTING
(CN Pull + 2 CNJK) on a 2:30 INT
2 sets @75%
-directly into-
CNJK on a 2:30 INT
2 @80%, 1@85%, 1@85%
*use same number as last week
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 15:
10 HSPU
15 WB (20/14 lbs)
10 TTB
*goal: break up movements less as workout goes on
SUPPLEMENTAL TRAINING
SN BAL 3@70, 75, 75%, 2×2@80, 85%
SATURDAY
WEIGHTLIFTING
BN 3@70%, 3@80%, AMrAP@90% on a 3:00 INT
*use same training max as last week k
CONDITIONING (training) – every 1:30 x 20 (5 Rds of everything)
station 1) 12 DL + 9 HGPCN + 6 STO (135/95 lbs)
station 2) 15/12 Cal Row
station 3) 10 Bar Facing OTB Burpees
station 4) 15/12 Cal Row
*goal: steady pace on the rower that allows you to catch your breath; efficient transitions and cycling on barbell
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 DB Bicep Curl
15 Wide or Grippy Lat Pulldown
12 Supinated Cable Row