MONDAY
WEIGHTLIFTING – every 1:30 x 12 (4 sets of everything)
1) 8 PR (tempo 30X1) @45, 45, 50, 50%
2) 8 DB/KB Row right side (tempo 30X0)
3) 8 DB/KB Row left side (tempo 30X0)
*use actual 1RM for percentages; try to beat total weight on Rows from last week (you can go up on the last set, the last two sets, etc; each set does not have to be heavier)
CONDITIONING (training)
Run 4x400m, Rest 1:00
*goal: consistent or negative splits; beat individual and total times from 7/24/23
SUPPLEMENTAL TRAINING
3 sets:
20 Cable Tri Pressdown
20 DB Lat Raise
TUESDAY
WEIGHTLIFTING – every 1:30 x 10 (5 Rds of everything)
1) 3 Behind the Neck (BtN) JK (3 second pause in split) @50, 50, 50, 55, 55%
2) 5 CN High Pulls @75%
*use actual 1RM; if you do not have a JK 1RM, use CNJK 1RM
CONDITIONING (competition/test)
6 RFT:
315/250m Row
10 TTB
5 STO (135/95 lbs)
*goal: consistent/negative splits on rower; break up movements less as workout goes on; do not have to to STO unbroken, but you should pick a weight that you could do unbroken
SUPPLEMENTAL TRAINING
Dip Clean 5×3 @50, 50, 50, 55, 55%
*goal: speed under the bar; so much speed, really all the speed
WEDNESDAY
WEIGHTLIFTING – every 1:30 x 12 (4 sets of everything)
1) 8 FRSQ (tempo 30X1) @45, 45, 50, 50%
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; try to beat total weight on Rows from last week (you can go up on the last set, the last two sets, etc; each set does not have to be heavier); 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 (practice) – every 1:30 x 10 (5 Rds of everything)
“odds”) 1:00 athlete’s choice skill work
“evens”) 2-3 sets of HSPU
*goal: focus on next step of HSPU progression: if you are scared to get on the wall, work towards being upside down, if are nervous to put your head on the ground, practice negatives; etc
SUPPLEMENTAL TRAINING
3 sets:
15 Standing Leg Abduction e/s
20 Standing Calf Raise
THURSDAY
WEIGHTLIFTING – every 1:30 x 10 (5 Rds of everything)
1) 3 OHSQ (tempo 3111) @50, 50, 50, 55, 55%
2) 5 Snatch High Pulls @75%
* use actual 1RM; if you do not have an OHSQ 1RM, use Snatch 1RM
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 15:
50 DU
25 WB (20/14 lbs
20 Weighted Sit Ups (20/14 lbs)
*goal: 80% effort the first 12 minutes of the workout, 100% the last 3 minutes (this is training on the 80/20 idea); for sit ups, ball must touch the ground behind your head and your feet every rep
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 Snatch 5×3 @50, 50, 50, 55, 55%
*goal: speed under the bar; 2 Fast 2 Furious energy
FRIDAY
WEIGHTLIFTING – every 1:30 x 8 (4 sets of everything)
1) 8 BN (tempo 30X1) @45, 45, 50, 50%
2) 8 BW rows in rig (tempo 30X0)
*use actual 1RM for percentages; try to make at least one set of the rows harder than last week (adjust your feet)
CONDITIONING (training)
A+B Partner Workout, 5 RFT:
15 BBJO (24/20”)
10 Pull Up
*goal: steady pace on BBJO; better to jump on to something lower than step on to something higher; break up PU less as workout goes on
SUPPLEMENTAL TRAINING
3 sets:
20 Incline Bicep Curl
12 SA Lat Pulldown e/s
SATURDAY
WEIGHTLIFTING – every 1:30 x 8 (4 sets of everything)
1) 8 DL (tempo 3011) @45, 45, 50, 50%
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 (character building)
In teams of two, “Fight Gone Bad” style:
1:00 at each station, for 4 cycles, for total reps
Thruster (95/65 lbs), alternating every 10 reps
Tire Flip, alternating every rep
Shuttle Run, alternating every 50m
RKBS (70/55 lbs), alternating every 10 reps
1:00 Rest
*goal: consistent or more reps each cycle
SUPPLEMENTAL TRAINING
3 sets:
12 Standing Leg Curl e/s
20 Reverse Hyperextensions
