MONDAY
WEIGHTLIFTING – every 1:30 x 12 (4 sets of everything)
1) 8 FRSQ (tempo 30X1) @40, 40, 45, 45%
2) 8 B Stance/supported DB/KB RDL right side (tempo 3011)
3) 8 B Stance/supported DB/KB RDL left side (tempo 3011)
*use actual 1RM for percentages; can go up in weight, but we will be building on this week to week; goal on the RDL is to feel the tension in the back of the working leg, NOT to reach the weight to the ground; I do not recommend wearing your weightlifting shoes for this
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 15:
5 Pull Ups
10 HSPU / 2-3 Wall Walks
15 Box Jump Over (24/20”)
*goal: break up movements less as workout goes on; everyone thank Nicole for mentioning that she thinks we don’t jump enough >_<
SUPPLEMENTAL TRAINING
3 sets:
12 Standing Leg Abduction e/s
15 Seated Calf Raise
TUESDAY
WEIGHTLIFTING – every 1:30 x 10 (5 Rds of everything)
1) 3 OHSQ (tempo 3111) @45, 45, 45, 50, 50%
2) 3 Snatch High Pulls @70, 70, 70, 75, 75%
* use actual 1RM; if you do not have an OHSQ 1RM, use Snatch 1RM
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odds”) 1:00 athlete’s choice skill work
“evens”) 5-10 Strict Hanging Knee Raises
*goal: control the tempo on the way down for the knee raises; can break up if you need to; can progress to leg raises if too easy
SUPPLEMENTAL TRAINING
Dip Snatch 5×3 @45, 45, 45, 50, 50%
*goal: speed under the bar; 2 Fast 2 Furious energy
WEDNESDAY
WEIGHTLIFTING – every 1:30 x 8 (4 sets of everything)
1) 8 BN (tempo 30X1) @40, 40, 45, 45%
2) 8 Inverted Rows in rig (tempo 30X0)
*use actual 1RM for percentages; can go up in weight, but we will be building on this week to week
CONDITIONING (competition/test)
A/B Partner Workout, trading every 3:00, AMRAP 24:
Row for total meters
*goal: switch on rower every 3:00, but keep display going; consistent or faster pace as workout goes on
SUPPLEMENTAL TRAINING
3 sets:
15 Incline Bicep Curl
10 SA Lat Pulldown e/s
THURSDAY
WEIGHTLIFTING – every 1:30 x 10 (5 Rds of everything)
1) 3 Behind the Neck (BtN) JK (3 second pause in split) @45, 45, 45, 50, 50%
2) 3 CN High Pulls @70, 70, 70, 75, 75%
*use actual 1RM; if you do not have a JK 1RM, use CNJK 1RM
CONDITIONING (training)
A+B Partner Workout, 6 RFT:
A) 200m Run
B) 10 (5/5) SA DB HGPCNJK (50/35 lbs) + 10 Burpees over DB
*goal: this is going to get your HR rate very high, so take a steadier, controlled pace on run and use it as recovery, there will not be a lot of rest in this
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
Dip Clean 5×3 @45, 45, 50, 50, 50%
*goal: speed under the bar; so much speed, really all the speed
FRIDAY
WEIGHTLIFTING – every 1:30 x 8 (4 sets of everything)
1) 8 DL (tempo 3011) @40, 40, 45, 45%
2) 12-16 DB/KB Alt Lunges (controlled tempo)
*use actual 1RM for percentages; can go up in weight, but we will be building on this week to week; DB/KB in each hand
CONDITIONING (practice) – EMOM 15:
min 1) 30-50 DU / DU practice
min 2) MR AbMat Sit Ups in :45 (cap at 30)
min 3) Rest
*goal: practice for the Benchmark workout “Annie”; we don’t need a ton of training for this one so this will be our only practice before we test
SUPPLEMENTAL TRAINING
3 sets:
10 Standing Leg Curl e/s
15 Reverse Hyperextensions
SATURDAY
WEIGHTLIFTING – every 1:30 x 12 (4 sets of everything)
1) 8 PR (tempo 30X1) @40, 40, 45, 45%
2) 8 DB/KB Row right side (tempo 30X0)
3) 8 DB/KB Row left side (tempo 30X0)
*use actual 1RM for percentages; can go up in weight, but we will be building on this week to week
CONDITIONING (training)
8 Rds, each for time, 1 every 5:00
100m Sled Pull (BW)
30/24 Cal Row
3 Wall Walks
*goal: alternate every round between pulling forward and pulling backward; about 1:00 rest each round
SUPPLEMENTAL TRAINING
3 sets:
15 Cable Tri Pressdown
15 DB Lat Raise
