MONDAY
WEIGHTLIFTING
PR 3@70, 3@80, AMrAP@90% on a 2:30 INT
*use same training max as last week
CONDITIONING (practice) – EMOM 20:
min 1) 20 WB
min 2) 10 HSPU
min 3) 2 PCN (heavy) – done as singles
min 4) Rest
*goal: first practice for the Hero workout “Holleyman”; break up movements less as workout goes on; Rx weights for workout are (20/14 lbs) and (225/155 lbs)
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 DB OH Tricep Extensions
15 Lat Pressdown
10 SA Cable Lat Raise
TUESDAY
WEIGHTLIFTING
CNJK 5×1@80, 85, 90, 90+, 90+% on a 2:30 INT
*go up in weight on sets 4 and 5 if you are moving the weight well and feeling good; try to go heavier than last week
CONDITIONING (training)
Run 3x800m, Rest 2:00
*goal: consistent or negative splits; faster than 4/20/23
SUPPLEMENTAL TRAINING
SN BAL 2×2@80, 85% 3×1@90, 90, 95%
WEDNESDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 3@70, 3@80, AMrAP@90% on a 3:00 INT
*use same training max as last week
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 20:
movement 1) 4 Strict Pull Ups
movement 2) 8 DBSN (right side) + 8 OH Lunges (right side)
movement 3) 8 DBSN (left side) + 8 OH Lunges (left side)
*goal: second iteration of training for CompTrain workout “Two Left Feet”; use same weight for DBSN and lunges; Rx weights for workout are (50/35 lbs) but technique and full ROM are still most important; break up pull ups less as workout goes on
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Good Mornings
12 Standing Leg Abduction e/s
20 Standing Calf Raise
THURSDAY
WEIGHTLIFTING
SN 5×1@80, 85, 90, 90+, 90+% on a 2:30 INT
*go up in weight on sets 4 and 5 if you are moving the weight well and feeling good; try to go heavier than last week
CONDITIONING (training)
5 Rds, 1 every 3:00:
30 DU
15 RKBS (70/55 lbs)
10 Burpee
*goal: break up movements less as workout goes on; at least :30 rest each round but no more than 1:00, so be prepared for your rep scheme to change
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 2×2@80, 85% 3×1@90, 90, 95%
FRIDAY
WEIGHTLIFTING
BN 3@70, 3@80, AMrAP@90% on a 3:00 INT
*use same training max as last week
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odds”) 1:00 athlete’s choice skill work
“evens”) 1:00 Max Calorie Row
*goal: consistent or larger amount of Calories every round; compare to 1/18/23
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Cable Bicep Curl
15 Wide or Grippy Lat Pulldown
10 SA Cable Row e/s
SATURDAY
WEIGHTLIFTING
DL 3@70, 3@80, AMrAP@90% on a 2:30 INT
*use same training max as last week
CONDITIONING (training)
A+B Partner Workout, 6 RFT:
A) 400m Run
B) 5 Tire Flips + 15 Push Ups on Tire
*goal: consistent pace on run; excellent technique on every tire flip
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Seated Leg Curl
12 Reverse Hyperextensions
10 Pendlay Row