MONDAY
WEIGHTLIFTING
FRSQ – 5 sets on a 3:30 INT
10@68, 8@73, 6@78, 4@83, 2@88%
*use same number as last week (your conservative goal 1RM)
CONDITIONING (training)
A/B Partner Workout, alternating movements, 8 RFT:
16 Alt DBSN (50/35 lbs)
8 e/s DB Plank Pull Through (25/15 lbs)
4 Wall Walk
*goal: break up movements less as workout goes on; maintain posture on planks and wall walks
SUPPLEMENTAL TRAINING
3 sets:
12 Standing Leg Abduction e/s
12 B Stance DB/KB RDL e/s
15 SL Standing Calf Raise e/s
TUESDAY
WEIGHTLIFTING
SN 2@70, 2@75, 2@80, 1@85, 1@85+% on a 2:30 INT
*use conservative, goal 1RM
CONDITIONING (practice) – EMOM 15:
min 1) 5 OHSQ
min 2) 2-3 sets of kipping PU / CTB
min 3) Rest
*goal: can go up in weight but not back; go up in reps but not back
WEDNESDAY
WEIGHTLIFTING
BN – 5 sets on a 3:00 INT
10 @68, 8@73, 6@78, 4@83, 2@88%
*use same number as last week (your conservative goal 1RM)
CONDITIONING (competition/test)
A+B Partner Workout, 5 RFT:
A) 400m Run
B) 16 Plate GTO (45/25 lbs) + 20 Alt Russian Twist (45/25 lbs)
20 min cutoff
*goal: review notes / time when did this as an individual workout on 6/6/23
SUPPLEMENTAL TRAINING
3 sets:
12 Ring / Inverted Rows
15 Incline DB Bicep Curl
20 V Grip Lat Pulldown
THURSDAY
WEIGHTLIFTING
CNJK 2@70, 2@75, 2@80, 1@85, 1@85+% on a 2:30 INT
*use conservative, goal 1RM
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odds”) 2 sets of DU
“evens”) 1:00 athlete’s choice skill work
*goal: try not to go to failure on DU
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
FRIDAY
WEIGHTLIFTING
DL – 5 sets on a 3:30 INT
10 @68, 8@73, 6@78, 4@83, 2@88%
*use same number as last week (your conservative goal 1RM)
CONDITIONING (training)
Row 3x1000m, 2:1 work:rest
*goal: try to maintain 500m paces from 10/11/23, or to get to that pace by last repeat
SUPPLEMENTAL TRAINING
3 sets:
15 SL Seated Leg Curl e/s
15 Reverse Hyperextensions
15 Walking Lunges e/s
SATURDAY
WEIGHTLIFTING
PR – 5 sets on a 3:00 INT
10 @68, 8@73, 6@78, 4@83, 2@88%
*use same number as last week (your conservative goal 1RM)
CONDITIONING (training)
A+B Partner Workout, AMRAP 40:
A) 200m sled drag (50m down and back, twice)
B) 20 WB (20/14 lbs) + 10 Push Ups + 20 (10/10) SA RKBS (55/35 lbs)
*goal: break up movements less as workout goes on try to only rest at 50m marks on sled drag; can alternate between pulling backward and pulling forward
SUPPLEMENTAL TRAINING
3 sets:
15 DB Tricep Kickback e/s
20 SA DB Row e/s
20 DB Lat Raise