MONDAY
WEIGHTLIFTING
BN – 5 sets on a 3:00 INT
4@75, 2@80, 1@85, 1@90, 1@95%
*use same number as last week (your conservative goal 1RM)
CONDITIONING (training)
5 Rds, each for time:
50 DU
20 DB/KB Box Step Ups (24/20”) (35/20 lbs)
10 PU
1:00 Rest after each round
*goal: negative splits on rounds; break up movements less as workout goes on; do not include the rest in the round times
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
12 Ring / Inverted Rows
15 Incline DB Bicep Curl
20 V Grip Lat Pulldown
TUESDAY
WEIGHTLIFTING
CNJK – 5 sets on a 2:30 INT
2@80, 1@85, 1@90, 1@95, 1@95+%
*use conservative, goal 1RM
CONDITIONING (training)
A+B Partner Workout, 5 RFT:
A) 30/24 Cal Row
B) 5 HGPCN + 5 STO (135/95 lbs)
*goal: break up complex less as workout goes on; pick weight that you could go unbroken on if needed; consistent to negative splits on rower
WEDNESDAY
WEIGHTLIFTING
DL – 5 sets on a 3:30 INT
4@75, 2@80, 1@85, 1@90, 1@95%
*use same number as last week (your conservative goal 1RM)
CONDITIONING (practice) – EMOM 15:
min 1) 12 (6/6) SA RKBS
min 2) 12 (6/6) SA KB PP
min 3) 12 Weighted Sit Ups
*goal: can go up in weight but not back; stability and control with whatever weight you use
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 SL Seated Leg Curl e/s
15 Reverse Hyperextensions
15 Walking Lunges e/s
THURSDAY
WEIGHTLIFTING
SN – 5 sets on a 2:30 INT
2@80, 1@85, 1@90, 1@95, 1@95+%
*use conservative, goal 1RM
CONDITIONING (training)
A/B Partner Workout, alternating full rounds, 8 RFT:
15 WB (20/14 lbs)
10 Strict Hanging Leg Raises / Toes to Rig
*goal: control on leg raises or TTR
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
PR – 5 sets on a 2:30 INT
4@75, 2@80, 1@85, 1@90, 1@95%
*use same number as last week (your conservative goal 1RM)
CONDITIONING (competition/test)
This is the last run that will be programmed until February 2024!!
Run 1 mile time trial
*goal: at least fastest mile this year, if not lifetime PR
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 DB Tricep Kickback e/s
20 SA DB Row e/s
20 DB Lat Raise
SATURDAY
WEIGHTLIFTING
FRSQ – 5 sets on a 3:00 INT
4@75, 2@80, 1@85, 1@90, 1@95%
*use same number as last week (your conservative goal 1RM)
CONDITIONING (training) – every 1:30 x 20 (5 Rds of everything)
station 1) 20/16 Cal Row
station 2) 2-4 Tire Flips + 10 Tire Push Ups
station 3) 10 Front Foot elevated Lunges e/s
station 4) MR Strict Pull Ups in two sets
*goal: pull ups can decrease in reps; avoid failure until last set; can go up in weight on lunges but not back
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
12 Standing Leg Abduction e/s
12 B Stance DB/KB RDL e/s
15 SL Standing Calf Raise e/s
