MONDAY
Every 1:30 x 5 Rds of each:
min 1) 5 BN @55, 60, 65, 70, 75%
min 2) 5 DB / KB Windmill e/s
min 3) 10 DB Row e/s
min 4) :45 Single Unders
*goal: use same weight on DB rows as last week, since we are doing more reps
SUPPLEMENTAL TRAINING
3 sets, heavier than last week;
10 Standing DB Curl e/s
15 Half Kneeling 45 degree Cable Row e/s
TUESDAY
10 Rds, 1 every 3:00:
“odds”) 5 BKSQ -or- FRSQ @55, 60, 65, 70, 75% + 15/12 Cal Row
“evens”) 8 e/s heel elevated Glute Bridges + 15/12 Cal Row
*goal: consistent, not negative, splits on rower; control on the way down for glute bridges
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Barbell Hip Thrust
10 Leg Abduction e/s
10 Seated SL Leg Curl e/s
WEDNESDAY
5 Rds, 1 every 5:00
5 PR @55, 60, 65, 70, 75%
12 Box Jump Overs (24/20”)
15 DB / Plate Lat Raises
*goal: consistent pace on BJO; try to use same weight on lat raises as last week, since we are doing more reps
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Wide Grip Lat Pulldown
10 SA Flat DB BN e/s
THURSDAY
Every 1:30 x 4 Rds of each:
1) 5 DL @55, 65, 70, 75%
2) 20 AbMat Sit Ups
3) 4-6 Strict Pull Ups
4) Rest
-directly into-
Every 1:30 x 4 Rds of each:
1) 20 RKBS (70/55 lbs)
2) 20 AbMat Sit Ups
3) 8 Cossack Squat e/s
4) Rest
*goal: work no more than 1:00 of each 1:30; can add weight to cossack squats if using full ROM
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
3 sets, heavier than last week
10 Good Mornings
10 GHD Sit Up + R Twist e/s
15 GHD Hip Extensions
FRIDAY
WEIGHTLIFTING
3 Position SN (floor, knee, mid-hang) 3 sets @70%, 2 sets @75% 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, AMRAP 20:
25/20 Cal Row
16 Alt DBSN (50/35 lbs)
12 Alt DB Russian Twist e/s (50/35 lbs)
*goal: consistent to negative splits on rower; break up DBSN less as workout goes on
SUPPLEMENTAL TRAINING
3 Position CNJK (floor, knee, mid-hang) 3 sets @70%, 2 sets @75% on a 2:30 INT
*use conservative, goal 1RM (2.5-10 lbs heavier than previous max)
SATURDAY
CONDITIONING (competition/test)
CFM’s “12 Days of Christmas”
For time:
1 Shoulder Press (135/95 lbs)
2 Clapping Pull Ups
3 Push Press (135/95 lbs)
4 TTB
5 Push Jerks (135/95 lbs)
6 Clapping Push Ups
7 HGCN(135/95 lbs)
8 Lateral OTB Burpees
9 FRSQ (135/95 lbs)
10 AbMat Sit Ups
11 OHSQ (135/95 lbs)
12 Muscle Ups
*goal: have fun!; compare time to 12/24/22
