MONDAY
WEIGHTLIFTING
DL – 5 sets on a 3:30 INT
6@70, 4@75, 2@80, 1@85, 1@90%
*use same number as last week (your conservative goal 1RM)
CONDITIONING (practice) – EMOM 15:
min 1) 14 Alt DBSN
min 2) 6-12 Lateral Burpees over DB
min 3) Rest
*goal: can go up in weight but not back; compare DBSN weights to 10/12/23 and go heavier; try to do burpees as fast as possible while staying safe (practice not standing all the way up)
SUPPLEMENTAL TRAINING
3 sets, heavier than two weeks ago:
15 SL Seated Leg Curl e/s
15 Reverse Hyperextensions
15 Walking Lunges e/s
TUESDAY
WEIGHTLIFTING
SN 2@75, 2@80, 1@85, 1@90, 1@90+% on a 2:30 INT
*use conservative, goal 1RM
CONDITIONING (training)
A+B Partner Workout, AMRAP 15:
Partner “Nancy”
A) 400m Run
B) 15 OHSQ (95/65 lbs)
*goal: consistent to negative splits on run; break up OHSQ less as workout goes on
WEDNESDAY
WEIGHTLIFTING
PR – 5 sets on a 2:30 INT
6@70, 4@75, 2@80, 1@85, 1@90%
*use same number as last week (your conservative goal 1RM)
CONDITIONING (training)
Row 6-8x250m, 1:2 work to rest
*goal: negative splits; compare times to 8/31/23
SUPPLEMENTAL TRAINING
3 sets, heavier than two weeks ago:
15 DB Tricep Kickback e/s
20 SA DB Row e/s
20 DB Lat Raise
THURSDAY
WEIGHTLIFTING
CNJK 2@75, 2@80, 1@85, 1@90, 1@90+% on a 2:30 INT
*use conservative, goal 1RM
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odds”) 1:00 athlete’s choice skill work
“evens”) 5 HGPCN + 5 STO
*goal: start lighter than you think you should; can go up in weight but not back
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
FRSQ – 5 sets on a 3:00 INT
6@70, 4@75, 2@80, 1@85, 1@90%
*use same number as last week (your conservative goal 1RM)
CONDITIONING (competition/test)
A/B Partner Workout, alternating full rounds, 10 RFT:
2 Strict Pull Ups
4 Push Ups
8 Thrusters (95/65 lbs)
Cash Out: 1775m Row (can split up however you want)
*goal: locate, close with, and destroy
SUPPLEMENTAL TRAINING
3 sets, heavier than two weeks ago:
12 Standing Leg Abduction e/s
12 B Stance DB/KB RDL e/s
15 SL Standing Calf Raise e/s
SATURDAY
WEIGHTLIFTING
BN – 5 sets on a 2:30 INT
6@70, 4@75, 2@80, 1@85, 1@90%
*use same number as last week (your conservative goal 1RM)
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 34:
11 HSPU
11 BBJO (24/20”)
11 TTB
19 RKBS (70/55 lbs)
18 WB (20/14 lbs)
*goal: remembrance; break up movements less as workout goes on
SUPPLEMENTAL TRAINING
3 sets, heavier than two weeks ago:
12 Ring / Inverted Rows
15 Incline DB Bicep Curl
20 V Grip Lat Pulldown
