MONDAY
WEIGHTLIFTING
DL 5@75, 3@85, AMrAP@95%
-or-
5-7×1 up to a heavy for the day – 20 minutes
CONDITIONING (training)
5 Rds cycles of 2:00 AMRAP, 1:00 Rest
5 CTB Pull Ups
10 HSPU
15 RKBS (70/55 lbs)
For each cycle, continue the AMRAP
*goal: break up movements less as workout goes on
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Seated Leg Curl
12 Reverse Hyperextensions
10 Pendlay Row
TUESDAY
WEIGHTLIFTING
SN 5-7×1 up to a heavy for the day – 20 minutes
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odds”) 1:00 athlete’s choice skill work
“evens”) 50m DB/KB Farmer Carry
*goal: compare weights to 8/3/23
SUPPLEMENTAL TRAINING
PJK 5-7×1 up to a heavy for the day
WEDNESDAY
WEIGHTLIFTING
PR 5@75, 3@85, AMrAP@95%
-or-
5-7×1 up to a heavy for the day – 20 minutes
CONDITIONING (training)
A/B Partner workout, alternating movements, 8 RFT:
200m Run
20 (10/10) SA DB PP (50/35 lbs)
20 AbMat Sit Ups
*goal: consistent pace on run, but increase pace on other two movements
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 DB OH Tricep Extensions
15 Lat Pressdown
10 SA Cable Lat Raise
THURSDAY
WEIGHTLIFTING
CNJK 5-7×1 up to a heavy for the day – 20 minutes
CONDITIONING (training)
Row 6-8x250m; Rest 1:1
*goal: compare times to 8/1/23; remember that day we had 1:2 work to rest, so try to get as close to those speeds as possible, even if you do fewer repeats
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 5-7×1 up to a heavy for the day
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5@75, 3@85, AMrAP@95%
-or-
5-7×1 up to a heavy for the day – 20 minutes
CONDITIONING (practice) – EMOM 15:
min 1) 8-12 Push Ups
min 2) 8-12 Alt Pistol Squat
min 3) 30-50 DU / DU practice
*goal: at least :15 rest each minute can go up in reps but not back; full/consistent ROM on each movement
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%
-or-
5-7×1 up to a heavy for the day – 20 minutes
CONDITIONING (competition/test)
A/B Partner Workout, alternating movements, AMRAP 40:
45/36 Cal Row
15 BBJO (24/20”)
30 WB (20/14 lbs)
15 TTB
5 HGPCN (155/105 lbs)
*goal: break up movements less as workout goes on; have fun
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Cable Bicep Curl
15 Wide or Grippy Lat Pulldown
10 SA Cable Row e/s
