MONDAY
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:
15 WB (20/14 lbs)
10 TTB
5 PCN (115/85 lbs)
*goal: break up movements less as workout goes on; pick weights that you know you could do UB, even if you don’t start that way
SUPPLEMENTAL TRAINING
2 sets, equal to last week:
15 Cable Bicep Curl
15 Wide or Grippy Lat Pulldown
10 SA Cable Row e/s
TUESDAY
WEIGHTLIFTING
CNJK 5×2 @70, 70, 70, 75, 75% on a 2:30 INT
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odds”) 1:00 athlete’s choice skill work
“evens”) 25m DB Waiter Carry
*goal: can go up in weight but not back; control DBs entire time
SUPPLEMENTAL TRAINING
SN BAL 3×3@70%, 3×2@75%
WEDNESDAY
WEIGHTLIFTING
DL 8@45, 6@55, 4@65% on a 3:30 INT
tempo: 3011
*use same number as last week
CONDITIONING (competition/test)
A+B Partner Workout, AMRAP 20:
A) 40/32 Cal Row
B) 8 HSPU + 16 RKBS (70/55 lbs)
*goal: at least :30 rest when finished with KBS
SUPPLEMENTAL TRAINING
2 sets, equal to last week:
15 Seated Leg Curl
12 Reverse Hyperextensions
10 Pendlay Row
THURSDAY
WEIGHTLIFTING
SN 5×2 @70, 70, 70, 75, 75% on a 2:30 INT
CONDITIONING (training)
Run 1:30, Walk/Rest 1:00 x 6-10 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; compare paces to 7/10/23
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
PJK 3×3@70%, 3×2@75%
FRIDAY
WEIGHTLIFTING
PR 8@45, 6@55, 4@65% on a 2:30 INT
tempo: 30X1
*use same number as last week
CONDITIONING (practice) – EMOM 20:
min 1) 10 (5/5) SA KBSN
min 2) :30 Plank (can add weight if posture is good)
min 3) 20-40 DU / DU practice
min 4) Rest
*goal: can go up in weight but not back
SUPPLEMENTAL TRAINING
2 sets, equal to last week:
15 DB OH Tricep Extensions
15 Lat Pressdown
10 SA Cable Lat Raise
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)
5 Rds, 1 every 6:00:
500m Row
20 (10/10) SA DB Box Step Ups (24/20”)
*goal: there is no rush, so be insistent on good posture when stepping on and off the box; row should be at a moderate pace, not your sprint pace; can go up in weight but not back; try out different ways of holding the DB
SUPPLEMENTAL TRAINING
2 sets, equal to last week:
10 Good Mornings
12 Standing Leg Abduction e/s
20 Standing Calf Raise