MONDAY
WEIGHTLIFTING
DL 5@75, 3@85, AMrAP@95% on a 3:30 INT
CONDITIONING (practice) – EMOM 20:
min 1) 3-5 Strict Pull Ups
min 2) 10 DBSN (right side)
min 3) 10 OH Lunges (right side)
min 4) 10 DBSN (left side)
min 5) 10 OH Lunges (left side)
*goal: first practice for CompTrain’s “Two Left Feet”; use same DB for snatches and lunges; can go up in weight but not back; combine ring rows and strict pull ups if needed
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Seated Leg Curl
12 Reverse Hyperextensions
10 Pendlay Row
TUESDAY
WEIGHTLIFTING
SN 2@75, 2@80, 1@85, 1@85+, 1@85+% on a 2:30 INT
*go up in weight on sets 4 and 5 if you are moving the weight well and feeling good
CONDITIONING (training)
6-8x250m Row @ goal 500m sprint pace minus 5-7 seconds
1:2 work to rest ratio, 20 min cap
*goal: sprint effort each interval; compare times to 6/5/23 and start faster
SUPPLEMENTAL TRAINING
PJK 3×2@75, 80, 85% 2×1@90%
WEDNESDAY
WEIGHTLIFTING
PR 5@75, 3@85, AMrAP@95% on a 2:30 INT
CONDITIONING (training)
For time:
21-18-15-12-9-6-3
Thruster (95/65 lbs)
Bar-Facing Burpee
20 minute cutoff
*goal: thank Brittany for mentioning that we don’t do Thrusters enough >_<; compare times to 10/22/21 and your 16.5/14.5 Open scores
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 DB OH Tricep Extensions
15 Lat Pressdown
10 SA Cable Lat Raise
THURSDAY
WEIGHTLIFTING
CNJK 2@75, 2@80, 1@85, 1@85+, 1@85+% on a 2:30 INT
*go up in weight on sets 4 and 5 if you are moving the weight well and feeling good
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odds”) 1:00 athlete’s choice skill work
“evens”) 50m DB/KB Farmers Carry
*goal: can go up in weight but not back; compare weights to 6/23/23
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
SN BAL 3×2@75, 80, 85% 2×1@90%
FRIDAY
WEIGHTLIFTING
BKSQ 5@75, 3@85, AMrAP@95% on a 3:00 INT
CONDITIONING (competition/test)
A+B Partner Workout, AMRAP 20:
A) 400m Run
B) KB Goblet Squat (55/35 lbs) + 10 Alt DB Plank Pull Through
*goal: at least 30 seconds rest each round
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Good Mornings
12 Standing Leg Abduction e/s
20 Standing Calf Raise
SATURDAY
WEIGHTLIFTING
BN 5@75, 3@85, AMrAP@95% on a 3:00 INT
CONDITIONING (training)
A/B Partner Workout, alternating movements, 8 RFT:
200m Sled Push (bodyweight)**
25 KBS (55/35 lbs)
25 AbMat SU
50 DU
15 HSPU
*goal: break up movements less as workout goes on
** sled + weight on it should equal your bodyweight; the sleds weigh 103 lbs
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Cable Bicep Curl
15 Wide or Grippy Lat Pulldown
10 SA Cable Row e/s