TUESDAY
WEIGHTLIFTING
DL 3@70%, 3@80%, AMrAP@90% on a 3:30 INT
*use same training max as last week
CONDITIONING (practice) – EMOM 15:
min 1) 15 RKBS
min 2) 12 Weighted AbMat Sit Ups
min 3) 12 Alt Cossack Squats (can add weight)
*goal: can go up in weight but not back; keep weight behind head but do not pull on neck
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Standing Leg Curl e/s
12 Reverse Hyperextensions
15 DB Row e/s
WEDNESDAY
WEIGHTLIFTING
CNJK 5×1 up to 95% on a 2:30 INT
*use same number as last week; see what jumps you feel good making
CONDITIONING (training)
Run 6x100m; one every 2:00
Sprint 100m, then walk back to starting line. Sip water, write down time, stretch, etc, until next interval.
*goal: consistent or negative splits
SUPPLEMENTAL TRAINING
SN BAL 5×2@75, 80, 85, 90, 95%
THURSDAY
WEIGHTLIFTING
BN 3@70%, 3@80%, AMrAP@90% on a 2:30 INT
*use same training max as last week
CONDITIONING (training)
A+B Partner Workout, 4 RFT:
A) 40 DU
B) 12 SA DBHGPCNJK (50/35 lbs) + 12 TTB
*goal: you should get rest after the DU; try to 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 DB Bicep Curl
15 Wide or Grippy Lat Pulldown
12 Supinated Cable Row
FRIDAY
WEIGHTLIFTING
SN 5×1 up to 95% on a 2:30 INT
*use same number as last week; see what jumps you feel good making
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odds”) 1:00 athlete’s choice skill work
“evens”) 5 OHSQ (tempo: 2111)
*goal: can go up in weight but not back; compare weights to 2/13/23
SUPPLEMENTAL TRAINING
Push Jerk 5×2@75, 80, 85, 90, 95%
SATURDAY
BKSQ -or- FRSQ 3@70%, 3@80%, AMrAP@90% on a 3:00 INT
*use same training max as last week
CONDITIONING (competition/test)
A/B Partner Workout, alternating movements, AMRAP 30:
45/36 Cal Row
15 BBJO (24/20”)
10 HSPU
15 WB (24/20”)
10 Pull Ups
*goal: break up movements less as workout goes on; Vince recommends getting a partner who is not good at HSPU
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Good Mornings
12 Standing Leg Abduction e/s
20 Seated Calf Raise