MONDAY
WEIGHTLIFTING
BN 5@75%, 3@85%, AMrAP@95% on a 3:00 INT
*use same training max as last week
CONDITIONING (training)
4 Rds, 1 every 5:00
400m Run
10 Burpees
20 AbMat Sit Ups
*goal: at least 1:00 rest per round; consistent or negative splits; if you plan to do “Murph” with a weight vest, wear it today
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 DB Bicep Curl
15 Wide or Grippy Lat Pulldown
12 Supinated Cable Row
TUESDAY
WEIGHTLIFTING
SN 5 sets on a 2:30 INT
2 @75%, 2 @80%, 1@85%, 1@90%, 1@90%
*use same number as last week
CONDITIONING (practice) – EMOM 15:
min 1) 2 sets of HSPU
min 2) 12 Alternating weighted lunges
min 3) Rest -or- 2 sets of TTB
*goal: at least :15 rest per minute; compare lunge weight to 1/23/23 and 2/3/23; can weight with whichever implement and hold you prefer
SUPPLEMENTAL TRAINING
Push Jerk 2×3@75%, 3×2@80, 85, 90%
WEDNESDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5@75%, 3@85%, AMrAP@95% on a 3:00 INT
*use same training max as last week
CONDITIONING (training)
Row 6-8x500m, Rest 1:00
*goal: consistent splits; compare times to 4/14/23 and try to row each interval 2-3 seconds faster than that day
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Good Mornings
12 Standing Leg Abduction e/s
20 Seated Calf Raise
THURSDAY
WEIGHTLIFTING
PR 5@75%, 3@85%, AMrAP@95% on a 2:30 INT
*use same training max as last week
CONDITIONING (competition/test)
A/B Partner Workout, alternating movements, AMRAP 20:
40 DU
20 WB (20/14 lbs)
20 RKBS (70/55 lbs)
10 Russian Twist e/s (20/14 lbs)
10 Push Ups
*goal: break up movements less as 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
3 sets, heavier than last week:
15 Cable Rope Tricep Pressdown
15 Lat Pressdown
15 DB Iron Cross
FRIDAY
WEIGHTLIFTING
DL 5@75%, 3@85%, AMrAP@95% on a 3:00 INT
*use same training max as last week
CONDITIONING (training) – every 1:30 x 10 (5 Rds of everything)
“odds”) 1:00 athlete’s choice skill work
“evens”) 6-10 BJ
*goal: can go up in height and/or reps, but not back; try to working on a height you have not done before
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Standing Leg Curl e/s
12 Reverse Hyperextensions
15 DB Row e/s
SATURDAY
WEIGHTLIFTING
CNJK 5 sets on a 2:30 INT
2 @75%, 2 @80%, 1@85%, 1@90%, 1@90%
*use same number as last week
CONDITIONING (training)
A+B Partner Workout, 4 RFT:
A) 400m Weighted Sled Push
B) 2 Rds: 10 Pull Ups + 12 Alt Pistol Squats + 14 (7/7) SA DBHGPCNJK (50/35 lbs)
*goal: if you plan to do “Murph” with a weighted vest, wear it today; at least one minute rest before the sled push
SUPPLEMENTAL TRAINING
SN BAL 2×3@75%, 3×2@80, 85, 90%
