MONDAY
WEIGHTLIFTING
SN 2@75, 2@75, 2@80, 2@80, 1@85% on a 2:30 INT
CONDITIONING (training)
Run 4x400m, Rest 1:00
*goal: compare times to 6/13/23 and try to start faster; negative splits
SUPPLEMENTAL TRAINING
PJK 5×2@75, 75, 80, 80, 85%
TUESDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 3@70%, 3@80%, AMrAP@90% on a 3:00 INT
CONDITIONING (practice) – EMOM 15:
min 1) 9 UB Thrusters
min 2) 20-50 DU
min 3) 15 AbMat Sit Ups
*goal: can go up in weight but not back; try not to go to failure on DU
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Good Mornings
12 Standing Leg Abduction e/s
20 Standing Calf Raise
WEDNESDAY
WEIGHTLIFTING
PR 3@70%, 3@80%, AMrAP@90% on a 2:30 INT
CONDITIONING (training)
A+B Partner Workout, 4 RFT:
A) 500m Row
B) 10 TTB + 10 HSPU
*goal: consistent pace on rower; break up bodyweight movements less as workout goes on
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 DB OH Tricep Extensions
15 Lat Pressdown
10 SA Cable Lat Raise
THURSDAY
WEIGHTLIFTING
DL 3@70%, 3@80%, AMrAP@90% on a 3:30 INT
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odds”) 1:00 athlete’s choice skill work
“evens”) 6-10 Plank DB Pull Through e/s
*goal: keep body in plank position for the entire movement; can go up in weight if hips stay square
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 Seated Leg Curl
12 Reverse Hyperextensions
10 Pendlay Row
FRIDAY
WEIGHTLIFTING
CNJK 2@75, 2@75, 2@80, 2@80, 1@85% on a 2:30 INT
CONDITIONING (competition/test)
40-20-10 WB (20/14 lbs)
20-10-5 PCN (135/95 lbs)
*goal: figure out manageable chunks; try to break up movements less as workout goes on
SUPPLEMENTAL TRAINING
SN BAL 5×2@75, 75, 80, 80, 85%
SATURDAY
WEIGHTLIFTING
BN 3@70%, 3@80%, AMrAP@90% on a 3:00 INT
CONDITIONING (training)
6 Rds, 1 every 5:00
15/12 Cal Row
12 Alt DBSN (50/35 lbs)
10 Burpee
10 Alt SA FC Lunges (50/35 lbs)
*goal: at least 1:00 rest each round
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Cable Bicep Curl
15 Wide or Grippy Lat Pulldown
10 SA Cable Row e/s