MONDAY
WEIGHTLIFTING
(SN High Pull + SN) 5×2 @60, 60, 60, 65, 65% on a 2:30 INT
CONDITIONING (training)
A/B Partner Workout, AMRAP 18:
30/24 Cal Row
12 DB Burpee Box Step Overs (24/20”)
12 TTB
*goal: break up movements less as workout goes on; use row to pace yourself and check in with how much rest partner needs
SUPPLEMENTAL TRAINING
PJK 5×3@50, 50, 55, 55, 60%
TUESDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5@40%, 5@50%, 5@60% on a 2:30 INT
*use same training max as last week, not new 1RM if you have one
CONDITIONING (training)
Run 4x400m, Rest 1:00
*goal: consistent or negative splits; faster than 4/4/23
SUPPLEMENTAL TRAINING
2 sets, equal to last week:
10 Good Mornings
12 Standing Leg Abduction e/s
20 Seated Calf Raise
WEDNESDAY
WEIGHTLIFTING
PR 5@40%, 5@50%, 5@60% on a 2:00 INT
*use same training max as last week, not new 1RM if you have one
CONDITIONING (practice) – EMOM 20:
min 1) 10 (5/5) SA DB HGPCNJK
min 2) 10-15 Weighted Sit Ups (with plate behind head)
min 3) 15 DB Goblet Squats
min 4) Rest
*goal: good posture on squats; can go up in weight but not back; at least 15 seconds rest each minute
SUPPLEMENTAL TRAINING
2 sets, equal to last week:
15 Cable Rope Tricep Pressdown
15 Lat Pressdown
15 DB Iron Cross
THURSDAY
WEIGHTLIFTING
DL 5@40%, 5@50%, 5@60% on a 2:30 INT
*use same training max as last week, not new 1RM if you have one
CONDITIONING (training)
A+B Partner Workout, 6 RFT:
A) 40 DU
B) 10 HSPU + 16 Alt Lunges
*goal: DU should take less time than HSPU and Lunges; 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
2 sets, equal to last week:
10 Standing Leg Curl e/s
12 Reverse Hyperextensions
15 DB Row e/s
FRIDAY
WEIGHTLIFTING
(CN Pull + CNJK) 5×2 @60, 60, 60, 65, 65% on a 2:30 INT
CONDITIONING (training)
5 Rds, 1 every 3:00
3 Strict Pull Ups
15 RKBS (55/35 lbs)
15 WB (20/14 lbs)
*goal: make pull ups as difficult as possible; pick weights that you can either do UB or only break up once; at least 1:00 rest per round
SUPPLEMENTAL TRAINING
SN BAL 5×3@50, 50, 55, 55, 60%
SATURDAY
WEIGHTLIFTING
BN 5@40%, 5@50%, 5@60% on a 2:00 INT
*use same training max as last week, not new 1RM if you have one
CONDITIONING (practice) – every 1:30 x 15 (5 Rds of everything)
station 1) 1:00 athlete’s choice skill work
station 2) 10-15 Bar Facing OTB Burpees
station 3) 2 sets of 4 PCN (TnG)
*goal: at least :30 rest each station; can go up in weight but not back
SUPPLEMENTAL TRAINING
2 sets, equal to last week:
15 DB Bicep Curl
15 Wide or Grippy Lat Pulldown
12 Supinated Cable Row