MONDAY
WEIGHTLIFTING – every 1:30 x 8 (4 sets of everything)
1) 8-8-6-6 BN (tempo 30X1) @55, 55, 60, 60%
2) 8 BW rows in rig (tempo 30X1)
*use actual 1RM for percentages; try to make at least one set of the rows harder than last week (adjust your feet)
CONDITIONING (training)
40 Wall Balls (20/14 lbs)
20 Pull Ups
40 Alt Russian Twists (20/14 lbs)
30 Wall Balls (20/14 lbs)
15 Pull Ups
30 Alt Russian Twists (20/14 lbs)
20 Wall Balls (20/14 lbs)
10 Pull Ups
20 Alt Russian Twists (20/14 lbs)
*goal: break up movements less as workout goes on
SUPPLEMENTAL TRAINING
4 sets:
20 Incline Bicep Curl
12 SA Lat Pulldown e/s
TUESDAY
WEIGHTLIFTING – every 1:30 x 8 (4 Rds of everything)
1) 3 Behind the Neck (BtN) JK (3 second pause in split) @60, 60, 65, 65%
2) 5 CN Pull @80, 80, 85, 85%
*use actual 1RM; if you do not have a JK 1RM, use CNJK 1RM
CONDITIONING (practice) – EMOM 15:
min 1) 12/10 Cal Row
min 2) 12 (6/6) SA KBSN
min 3) Rest
*goal: practice racing start on rower; can go up in weight but not back
SUPPLEMENTAL TRAINING
Dip Clean 2@60, 2@60% directly into
HGCN (at knee) 3@65, 65, 65%
*goal: speed under the bar; so much speed, really all the speed
WEDNESDAY
WEIGHTLIFTING – every 1:30 x 8 (4 sets of everything)
1) 8-8-6-6 DL (tempo 3011) @55, 55, 60, 60%
2) 10-14 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 (competition/test)
A/B Partner Workout, alternating movements, 6 RFT:
10 PCN (135/95 lbs)
15 Bar Facing OTB Burpees
10 STO (135/95 lbs)
*goal: break up movements less as workout goes on; pick a weight that you could do UB, but you do not have to start UB
SUPPLEMENTAL TRAINING
4 sets:
12 Standing Leg Curl e/s
20 Reverse Hyperextensions
THURSDAY
WEIGHTLIFTING – every 1:30 x 8 (4 Rds of everything)
1) 3 OHSQ (tempo 3111) @60, 60, 65, 65%
2) Snatch Pull @80, 80, 85, 85%
* use actual 1RM; if you do not have an OHSQ 1RM, use Snatch 1RM
CONDITIONING (training)
Run 3x800m, Rest 2:00
*goal: consistent or negative splits; compare times to 8/22/23
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 2@60, 2@60% directly into
HGSN (at knee) 3@65, 65, 65%
*goal: speed under the bar; 2 Fast 2 Furious energy
FRIDAY
WEIGHTLIFTING – every 1:30 x 12 (4 sets of everything)
1) 8-8-6-6 PR (tempo 30X1) @55, 55, 60, 60%
2) 8-8-6-6 DB/KB Row right side (tempo 30X0)
3) 8-8-6-6 DB/KB Row left side (tempo 30X0)
*use actual 1RM for percentages; go up in weight from eight reps to six reps
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odds”) 1:00 athlete’s choice skill work
“evens”) 2-3 sets of TTB/TTB skill work
*goal: compare TTB to 8/17/23
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
20 Cable Tri Pressdown
20 DB Lat Raise
SATURDAY
WEIGHTLIFTING – every 1:30 x 12 (4 sets of everything)
1) 8-8-6-6 FRSQ (tempo 30X1) @55, 55, 60, 60%
2) 8-8-6-6 B Stance/supported DB/KB RDL right side (tempo 3011)
3) 8-8-6-6 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 40:
Row 500m
50 DU
12 Alt DBSN (50/35 lbs)
10 SA DB Step Up e/s (50/ 35 lbs)
3-6 Tire Flips
*goal: break up movements less as workout goes on; consistent pace on rower; strong posture on DB Step UPS; pick a number for the tire flips and stick with it for the whole workout
SUPPLEMENTAL TRAINING
4 sets:
15 Standing Leg Abduction e/s
20 Standing Calf Raise
