MONDAY
WEIGHTLIFTING
CNJK 5×2 @65, 65, 70, 70, 75% on a 2:30 INT
*use same number as last week
CONDITIONING (practice) – EMOM 15:
min 1) 2-3 sets of Pull Ups
min 2) 15 UB WB
min 3) Rest
*goal: can go up in reps and weight but not back
SUPPLEMENTAL TRAINING
SN BAL 2×[email protected]%, 3×[email protected], 70, 75%
TUESDAY
WEIGHTLIFTING
BN 8 @45%, 6 @55%, 4 @65% on a 3:00 INT
tempo: 31X1
*use same number as last week
CONDITIONING (competition/test)
A/B Partner Workout, alternating movements, AMRAP 20 (for Tara, from Tony):
250m Row
10 Box Step Ups e/s (24/20”) (50/35 lbs)
10 HSPU
*goal: break up movements less as workout goes on
SUPPLEMENTAL TRAINING
2 sets, equal to last week:
15 DB Bicep Curl
15 Wide or Grippy Lat Pulldown
12 Supinated Cable Row
WEDNESDAY
WEIGHTLIFTING
SN 5×2 @65, 65, 70, 70, 75% on a 2:00 INT
*use same number as last week
CONDITIONING (training)
4 Rds, each for time:
50 Single Unders
14 Alt DBSN (50/35 lbs)
10 TTB
1:00 Rest
*goal: break up movements as little as possible; set a steady pace and rest only during the minute between rounds
SUPPLEMENTAL TRAINING
Push Jerk 2×[email protected]%, 3×[email protected], 70, 75%
THURSDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 8 @45%, 6 @55%, 4 @65% on a 3:30 INT
tempo: 31X1
*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”) 4-6 D Ball GTOS
*goal: can go up in weight and reps but not back; compare weight to 4/24/23
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, equal to last week:
10 Good Mornings
12 Standing Leg Abduction e/s
20 Seated Calf Raise
FRIDAY
WEIGHTLIFTING
PR 8 @45%, 6 @55%, 4 @65% on a 2:30 INT
tempo: 30X1
*use same number as last week
CONDITIONING (training)
Run 2x1600m, Rest 3:00
*goal: consistent or negative split; run as much as you can without walking
SUPPLEMENTAL TRAINING
2 sets, equal to last week:
15 Cable Rope Tricep Pressdown
15 Lat Pressdown
15 DB Iron Cross
SATURDAY
WEIGHTLIFTING
DL 8 @45%, 6 @55%, 4 @65% on a 3:30 INT
tempo: 3011
*use same number as last week
CONDITIONING (training)
5 Rds, 1 every 5:00
30/24 Cal Row
8 BBJO (24/20”)
16 RKBS (55/35 lbs)
*goal: 1:00-1:30 rest; adjust reps up or down if you get more or less rest
SUPPLEMENTAL TRAINING
2 sets, equal to last week:
10 Standing Leg Curl e/s
12 Reverse Hyperextensions
15 DB Row e/s
