MONDAY
EMOM 16:
min 1) 5 BKSQ -or- FRSQ @50, 60, 65, 70%
min 2) 15 AbMat Sit Ups
min 3) 3-5 Strict Pull Ups
min 4) Rest
-directly into-
EMOM 16:
min 1) 15 RKBS (70/55 lbs)
min 2) 15 AbMat Sit Ups
min 3) 6 Cossack Squat e/s
min 4) Rest
*goal: work no more than 45 seconds of each minute;
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Barbell Hip Thrust
10 Leg Abduction e/s
10 Seated SL Leg Curl e/
TUESDAY
WEIGHTLIFTING
3 Position SN (floor, knee, mid-hang) 3 sets @65%, 2 sets @70% on a 2:30 INT
*use conservative, goal 1RM (2.5-10 lbs heavier than previous max)
CONDITIONING (training)
A/B Partner Workout, alternating movements, 8 RFT:
45 DU
15 Toes to Rig
10 HSPU
*goal: break up movements less as workout goes on; control descent on TTR
SUPPLEMENTAL TRAINING
Tall CN 2×3, heavier than last week
High HGCN 3×3, heavier than last week
*ideally this is done before class
WEDNESDAY
10 Rds, 1 every 2:30:
“odds”) 15/12 Cal Row + 5 PR @50, 55, 60, 65, 70%
“evens”) 15/12 Cal Row + 12 DB Lat Raises (lower with control)
*goal: consistent, not negative, splits on rower; try same weights as last week on DB lat raises
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Wide Grip Lat Pulldown
10 SA Flat DB BN e/s
THURSDAY
WEIGHTLIFTING
3 Position CNJK (floor, knee, mid-hang, jerk) 3 sets @65%, 2 sets @70% on a 2:30 INT
*use conservative, goal 1RM (2.5-10 lbs heavier than previous max)
CONDITIONING (competition/test)
A+B Partner Workout, AMRAP 15
A) 500m Row
B) 15 WB (20/14 lbs) + 10 Push Ups
*goal: consistent, not negative, splits on rower; break up WB and push ups less as workout goes on
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
SN BAL 5×3, heavier than last week
*ideally this is done before class
FRIDAY
EMOM 25:
min 1) 5 DL @50, 55, 60, 65, 70%
min 2) 10 Russian Twist e/s
min 3) 8 Reverse Lunges e/s
min 4) 30 DU
min 5) Rest
*goal: can go up in weight/height, but not back; try to use same weight as last week on lunges
SUPPLEMENTAL TRAINING
3 sets, heavier than last week
10 Good Mornings
10 GHD Sit Up + R Twist e/s
15 GHD Hip Extensions
SATURDAY
5 Rds, 1 every 5:00
5 BN @50, 55, 60, 65, 70%
8 Box Jump (30/24”)
10 DB Row e/s @20X1
*goal: try to use same weights on DB row as last week
SUPPLEMENTAL TRAINING
3 sets, heavier than last week;
10 Standing DB Curl e/s
15 Half Kneeling 45 degree Cable Row e/s