MONDAY
WEIGHTLIFTING
BN 5@65%, 5@75%, AMrAP@85% on a 2:30 INT
*if you set a new 1RM last week, take 90% of that and use it as your training max
**if you did not set a new 1RM last week, add 2.5-5 lbs to your training max
CONDITIONING (competition/test)
A+B Partner Workout, AMRAP 10:
A) 200m Run
B) 10 Push Ups + 20 RKBS (70/55 lbs)
*goal: sprint effort; start at a fast pace on 200 and try to maintain as long as possible; A should be done before B
SUPPLEMENTAL TRAINING
3 sets, equal to last week:
15 Cable Bicep Curl
15 Wide or Grippy Lat Pulldown
10 SA Cable Row e/s
TUESDAY
WEIGHTLIFTING
(SN High Pull + SN) 5×2 @60, 65, 70, 70, 70% on a 2:30 INT
*off of conservative goal 1RM
CONDITIONING (practice) – EMOM 15:
min 1) 20-50 DU /DU skill work (for challenge, go UB)
min 2) 12 Alt SA DBSN
min 3) Rest
*goal: can go up in reps but not back; can go up in weight but not back; purposeful breathing and smooth transition on DBSN
SUPPLEMENTAL TRAINING
PJK 5×3 @50, 55, 60, 65, 70%
WEDNESDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5@65%, 5@75%, AMrAP@85% on a 3:00 INT
*if you set a new 1RM last week, take 90% of that and use it as your training max
**if you did not set a new 1RM last week, add 5-10 lbs to your training max
CONDITIONING (training)
Row 6×2:00, Rest 1:30 for meters
*goal: consistent or more meters each round
SUPPLEMENTAL TRAINING
3 sets, equal to last week:
10 Good Mornings
12 Standing Leg Abduction e/s
20 Standing Calf Raise
THURSDAY
WEIGHTLIFTING
PR 5@65%, 5@75%, AMrAP@85% on a 2:30 INT
*if you set a new 1RM last week, take 90% of that and use it as your training max
**if you did not set a new 1RM last week, add 2.5-5 lbs to your training max
CONDITIONING (training)
8 Rds, each for time:
10 (5/5) SA DB PP (50/35 lbs)
8 TTB
10 Alt Box Step Ups (24/20”) (50/35 lbs)
:30 Rest
*goal: quick, purposeful transitions from movement to movement; try to rest only after each round
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, equal to last week:
15 DB OH Tricep Extensions
15 Lat Pressdown
10 SA Cable Lat Raise
FRIDAY
WEIGHTLIFTING
DL 5@65%, 5@75%, AMrAP@85% on a 2:30 INT
*if you set a new 1RM last week, take 90% of that and use it as your training max
**if you did not set a new 1RM last week, add 5-10 lbs to your training max
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odds”) 1:00 athlete’s choice skill work
“evens”) 50m DB/KB Farmer Carry
*goal: can go up in weight but not back; compare weights to 6/8/23
SUPPLEMENTAL TRAINING
3 sets, equal to last week:
15 Seated Leg Curl
12 Reverse Hyperextensions
10 Pendlay Row
SATURDAY
WEIGHTLIFTING
(CN Pull + CNJK) 5×2 @60, 65, 70, 70, 70% on a 2:30 INT
*off of conservative goal 1RM
CONDITIONING (training)
A/B Partner Workout, AMRAP 40:
60/48 Cal Row
4 Tire Flip
12 HSPU
16 BBJO (24/20”)
12 Alt Pistol Squats
*goal: have fuuuuuuunnnn
SUPPLEMENTAL TRAINING
SN BAL 5×3 @50, 55, 60, 65, 70%