MONDAY
EMOM 20:
min 1) 5 BKSQ -or- FRSQ @40, 45, 50, 55, 60%
min 2) :30 Plank
min 3) 6 e/s heel elevated Glute Bridge @20X1
min 4) :30 DU / SU
*goal: full range of motion (ROM) on glute bridges and squats; compare to 12/16/22; it helps to do the glute bridges on the black mat so your back doesn’t slide
SUPPLEMENTAL TRAINING
2 sets:
10 Barbell Hip Thrust
10 Leg Abduction e/s
10 Seated SL Leg Curl e/s
TUESDAY
WEIGHTLIFTING
SN 5×2 @60, 60, 60, 65, 65% on a 2:00 INT
*use conservative, goal 1RM
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 10:
12 Alt DBSN (50/35 lbs)
10 Lateral Burpee over DB
12 DB Goblet Squats (50/35 lbs)
*goal: start at sprint pace and hang on for as long as possible; it is okay to slow down if needed; compare to 12/12/22
WEDNESDAY
10 Rds, 1 every 2:30
“odds”) 15/12 Cal Row + 5 BN @40, 45, 50, 55, 60%
“evens”) 15/12 Cal Row + 6 DB Row e/s @20X1
*goal: consistent, not negative, splits on rower; can go up in weight on DB Row if maintaining tempo; compare to 12/13/22
SUPPLEMENTAL TRAINING
2 sets:
10 Standing DB Hammer Curl e/s
15 Half Kneeling 45 degree Cable Row e/s
THURSDAY
WEIGHTLIFTING
CNJK 5×2 @60, 60, 60, 65, 65% on a 2:30 INT
*use conservative, goal 1RM
CONDITIONING (training)
6 RFT:
6 HGPCN + 6 STO (115/85 lbs)
10 TTB
8 Alt Pistol Squats
*goal: break up movements less as workout goes on; compare to 12/15/22
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
5 Rds, 1 every 5:00
5 PR @40, 45, 50, 55, 60%
10 BBJO (24/20”)
Row for meters in remainder of 3:30
*goal: consistent, not greater, number of meters each round; compare to 12/17/22
SUPPLEMENTAL TRAINING
2 sets:
15 Wide Grip Lat Pulldown
10 SA Flat DB BN e/s
SATURDAY
EMOM 20:
min 1) 5 DL @40, 50, 55, 60%
min 2) 30 DU / DB Hop Overs
min 3) 15 WB
min 4) 15 AbMat Sit Ups
min 5) Rest
-directly into-
EMOM 20:
min 1) 15 RKBS
min 2) 30 DU / DB Hop Overs
min 3) 3-5 Strict Pull Ups
min 4) 15 AbMat Sit Ups
min 5) Rest
*goal: work no more than 45 seconds of each minute; other than DL, stick with same weight entire time; compare to 12/14/22
SUPPLEMENTAL TRAINING
2 sets:
10 Good Mornings
10 GHD Sit Up + R Twist e/s
15 GHD Hip Extensions