MONDAY
WEIGHTLIFTING
PR 8 @45%, 6 @55%, 4 @65% on a 2:30 INT
tempo: 30X1
*use same number as last week
CONDITIONING (training)
Run 1:00, Walk/Rest 1:00 x 8-12 Rounds
*goal: maintain a steady, moderately fast pace on run; choose number of rounds based on how your body feels; should feel easy to finish
SUPPLEMENTAL TRAINING
2 sets, equal to last week:
15 DB OH Tricep Extensions
15 Lat Pressdown
10 SA Cable Lat Raise
TUESDAY
WEIGHTLIFTING
DL 8 @45%, 6 @55%, 4 @65% on a 3:30 INT
tempo: 3011
*use same number as last week
CONDITIONING (practice) – EMOM 15:
min 1) 8-12 Alt DBSN
min 2) 5-10 Weighted Sit Ups (weight in front; try using your DBSN weight!)
min 3) Rest
*goal: can go up in weight but not back; can anchor feet if needed for sit ups
SUPPLEMENTAL TRAINING
2 sets, equal to last week:
15 Seated Leg Curl
12 Reverse Hyperextensions
10 Pendlay Row
WEDNESDAY
WEIGHTLIFTING
(CNJK + CNJK + JK) 2 sets @65% on a 2:30 INT
directly into
CNJK 3×2 @70% on a 2:30 INT
CONDITIONING (competition/test)
A/B Partner Workout, alternating full rounds, AMRAP 12:
2 Alt Pistols
2 Air Squats
4 Pull Ups
6 Burpees
4 Pull Ups
2 Alt Pistols
2 Air Squats
*goal: think of this like a weightlifting complex: set yourself up for as smooth a transition as possible from movement to movement
SUPPLEMENTAL TRAINING
SN BAL 5×3 @65, 65, 70, 70, 70%
THURSDAY
WEIGHTLIFTING
BN 8 @45%, 6 @55%, 4 @65% on a 3:00 INT
tempo: 31X1
*use same number as last week
CONDITIONING (training)
A/B Partner Workout, alternating movements, 10 RFT:
40 DU
20 RKBS (70/55 lbs)
10 WB (20/14 lbs)
*goal: break up movements less as workout goes on; see if you can get to doing every movement UB by the last two rounds
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:
15 Cable Bicep Curl
15 Wide or Grippy Lat Pulldown
10 SA Cable Row e/s
FRIDAY
WEIGHTLIFTING
SN 3@65, 3@65, 2@70, 70, 70% on a 2:30 INT
*off of conservative goal 1RM
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odds”) 1:00 athlete’s choice skill work
“evens”) 5 TnG PCN
*goal: can go up in weight but not back
SUPPLEMENTAL TRAINING
PJK 5×3 @65, 65, 70, 70, 70%
SATURDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 8 @45%, 6 @55%, 4 @65% on a 3:30 INT
tempo: 31X1
*use same number as last week
CONDITIONING (training)
A+B Partner Workout, AMRAP 40:
A) 60/48 Cal Row
B) 2 Rds: 6 PJK (115/85 lbs) + 6 FRSQ (115/85 lbs)
*Every 10:00 (including 00:00) 50m tire flip, alternating every one flip
When you finish the tire flips, pick up where you left off
*goal: consistent pace on rower; pick a weight where you can do at least one round UB
SUPPLEMENTAL TRAINING
2 sets, equal to last week:
10 Good Mornings
12 Standing Leg Abduction e/s
20 Standing Calf Raise
