MONDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5@65, 5@75, AMrAP@85% on a 3:00 INT
*add 5-10 lbs to training max from last week
CONDITIONING (training)
Row 4-6x500m, Rest 1:1
*goal: compare times to 7/7/23 and try to go 2-3 seconds faster each interval
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Good Mornings
12 Standing Leg Abduction e/s
20 Standing Calf Raise
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)
5 Rds, each for time, 1 every 3:00
3 PSN @55-60% of SN
6 OHSQ @55-60% of SN
30 DU
*goal: at least 1:00 rest; purposeful breathing on everything; smooth cycling on PSN; full range of motion (ROM) on OHSQ
SUPPLEMENTAL TRAINING
PJK 3×2@75, 80, 85% 2×1@90%
WEDNESDAY
WEIGHTLIFTING
BN 5@65, 5@75, AMrAP@85% on a 2:30 INT
*add 2.5-5 lbs to training max from last week
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 25:
400m Run
15 Burpees
10 Pull Ups
25 AbMat Sit Ups
10 Alt Pistols
*goal: consistent pace on run; break up BW movements less as workout goes on
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Cable Bicep Curl
15 Wide or Grippy Lat Pulldown
10 SA Cable Row e/s
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) – EMOM 15:
min 1) 2 sets of TTB
min 2) 15-20 RKBS
min 3) Rest
*goal: can go up in weight and/or reps, but not back; pay attention to how RKBS and TTB affect each other for grip management
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
DL 5@65, 5@75, AMrAP@85% on a 3:30 INT
*add 5-10 lbs to training max from last week
CONDITIONING (training)
A/B Partner Workout, alternating full rounds, 10 RFT:
10 (5/5) SA DB HGPCNJK (50/35 lbs)
20 Alt (10 each side) Russian Twists (50/35 lbs)
*goal: with good technique, start at sprint pace and hang on as long as you can
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Seated Leg Curl
12 Reverse Hyperextensions
10 Pendlay Row
SATURDAY
WEIGHTLIFTING
PR 5@65, 5@75, AMrAP@85% on a 2:30 INT
*add 2.5-5 lbs to training max from last week
CONDITIONING (competition/test) – every 1:30 x 20 (5 Rds of everything)
station 1) 12 DL + 9 HGPCN + 6 STO
station 2) 15/12 Cal Row
station 3) 10 Bar Facing OTB Burpees
station 4) 15/12 Cal Row
*goal: steady pace on the rower that allows you to catch your breath; efficient transitions and cycling on barbell; can go up in weight but not back
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 DB OH Tricep Extensions
15 Lat Pressdown
10 SA Cable Lat Raise
