MONDAY
WEIGHTLIFTING – every 1:30 x 8 (4 sets of everything)
1) 8 DL (tempo 3011) @50, 50, 55, 55%
2) 12-16 DB/KB Alt Lunges (controlled tempo)
*use actual 1RM for percentages; more total volume on lunges (meaning more reps or more weight or both)
CONDITIONING (practice) – EMOM 15:
min 1) 5 PCN
min 2) 8-15 Strict Push Ups
min 3) Rest
*goal: can go up in weight but not back; compare weights to 7/22/23; try to work up to figuring out your threshold weight of where you need to switch from cycling to doing singles; full range of motion (ROM) and good plank position is more important than how many push ups you do or how quickly you do them
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
12 Standing Leg Curl e/s
20 Reverse Hyperextensions
TUESDAY
WEIGHTLIFTING – every 1:30 x 10 (5 Rds of everything)
1) 3 OHSQ (tempo 3111) @55, 55, 55, 60, 60%
2) Snatch High Pull 5@75, 5@75, 5@75, 3@80, 3@80%
* use actual 1RM; if you do not have an OHSQ 1RM, use Snatch 1RM
CONDITIONING (competition/test)
CompTrain’s “Two Left Feet”, 8 RFT:
4 Strict Pull Ups
8 DBSN, right side (50/35 lbs)
8 Overhead Lunge, right side (50/35 lbs)
8 DBSN, left side (50/35 lbs)
8 Overhead Lunge, left side (50/35 lbs)
20 minute cutoff
*goal: look up notes from 7/31/23 and 8/23/23; break up movements less as workout goes on; be as efficient as possible in transitions
SUPPLEMENTAL TRAINING
Dip Snatch 3@55, 3@55, 3@55, 2@60, 2@60%
*goal: speed under the bar; 2 Fast 2 Furious energy
WEDNESDAY
WEIGHTLIFTING – every 1:30 x 12 (4 sets of everything)
1) 8 PR (tempo 30X1) @50, 50, 55, 55%
2) 8 DB/KB Row right side (tempo 30X0)
3) 8 DB/KB Row left side (tempo 30X0)
*use actual 1RM for percentages; more total volume on rows (meaning more reps or more weight or both)
CONDITIONING (competition/test)
Benchmark workout, “Annie” 50-40-30-20-10, for time:
DU / SU
AbMat Sit Ups
*goal: sprint effort; compare times to 10/6/21; remember what different styles of abmat sit ups worked from practice on 9/15/23
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
20 Cable Tri Pressdown
20 DB Lat Raise
THURSDAY
WEIGHTLIFTING – every 1:30 x 10 (5 Rds of everything)
1) 3 Behind the Neck (BtN) JK (3 second pause in split) @55, 55, 55, 60, 60%
2) CN High Pull 5@75, 5@75, 5@75, 3@80, 3@80%
*use actual 1RM; if you do not have a JK 1RM, use CNJK 1RM
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odds”) 1:00 athlete’s choice skill work
“evens”) 1:00 single leg squat skill work
*goal: if you can do 20 alternating, full ROM pistols, work on weighted pistols
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 3@55, 3@55, 3@55, 2@60, 2@60%
*goal: speed under the bar; so much speed, really all the speed
FRIDAY
WEIGHTLIFTING – every 1:30 x 12 (4 sets of everything)
1) 8 FRSQ (tempo 30X1) @50, 50, 55, 55%
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; more total volume on RDLs (meaning more reps or more weight or both); 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:
10 HSPU
10 TTB
20 RKBS (70/55 lbs)
*goal: choose movements/weights that are the hardest version that you can get done in a workout; break up movements less as workout goes on
SUPPLEMENTAL TRAINING
3 sets, heavier than last week;
15 Standing Leg Abduction e/s
20 Standing Calf Raise
SATURDAY
WEIGHTLIFTING – every 1:30 x 8 (4 sets of everything)
1) 8 BN (tempo 30X1) @50, 50, 55, 55%
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)
For time:
Row 450/360 Cal
Every 5:00, including 00:00, perform 10 Burpees
*goal: consistent or greater amount of calories every time you are on the rower; leave the rower on and let it run continuously
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
20 Incline Bicep Curl
12 SA Lat Pulldown e/s
