MONDAY
WEIGHTLIFTING
(CN + 2 JK) 2 sets @65, 70% on a 2:30 INT
CNJK 3×2 @70, 75, 75% on a 2:30 INT
*off of conservative goal 1RM
CONDITIONING (practice) – EMOM 15:
min 1) 20 UB WB
min 2) 2 sets of Pull Ups
min 3) :30 Plank (can try weighted for more challenge)
*goal: can go up in weight but not back
SUPPLEMENTAL TRAINING
SN BAL 3×3 @55, 60, 65, 2×2 @70, 75%
TUESDAY
WEIGHTLIFTING
BN 3@70%, 3@80%, AMrAP@90% on a 3:00 INT
*use same training max as last week
CONDITIONING (training)
A/B Partner Workout, alternating full rounds, 8 RFT
8 Box Jump (24/20”)
32 DU
8 HSPU
*goal: sprint effort; start at a fast pace you can maintain safely and hold on as long as you can
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Cable Bicep Curl
15 Wide or Grippy Lat Pulldown
10 SA Cable Row e/s
WEDNESDAY
WEIGHTLIFTING
(SN + OHSQ) 2 sets @65, 70% on a 2:30 INT
SN 3×2 @70, 75, 75% on a 2:30 INT
*off of conservative goal 1RM
CONDITIONING (training)
4 Rds of 3:00 Run / 1:30 Walk or Rest
*goal: maintain 400m paces from 6/13/23 for 1:00 longer; consistent or greater amount of meters
SUPPLEMENTAL TRAINING
PJK 3×3 @55, 60, 65, 2×2 @70, 75%
THURSDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 3@70%, 3@80%, AMrAP@90% on a 3:30 INT
*use same training max as last week
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odds”) 1:00 athlete’s choice skill work
“evens”) 12-16 total single leg squat work (pistols, cossack, RFESS, split squat, lunge, etc)
*goal: range of motion and balance on whatever squat variation you choose
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:
10 Good Mornings
12 Standing Leg Abduction e/s
20 Standing Calf Raise
FRIDAY
WEIGHTLIFTING
PR 3@70%, 3@80%, AMrAP@90% on a 2:30 INT
*use same training max as last week
CONDITIONING (training)
5 Rds, 1 every 5:00:
500m Row
10 Burpee Pull Up
*goal: 1:00-1:30 Rest (adjust reps if getting more or less); consistent or negative splits
SUPPLEMENTAL TRAINING
3 sets, equal to last week:
15 DB OH Tricep Extensions
15 Lat Pressdown
10 SA Cable Lat Raise
SATURDAY
WEIGHTLIFTING
DL 3@70%, 3@80%, AMrAP@90% on a 3:30 INT
*use same training max as last week
CONDITIONING (competition/test)
A+B Partner Workout, alternating movements, 8 RFT:
A) 10 Shuttle Run (50 ft)
B) 2 Wall Walks + 10 RKBS (55/35 lbs) + 10 Goblet Squats (55/35 lbs)
*goal: catch breath on A, finish B faster
SUPPLEMENTAL TRAINING
3 sets, equal to last week:
15 Seated Leg Curl
12 Reverse Hyperextensions
10 Pendlay Row