MONDAY
WEIGHTLIFTING
CNJK 5×2 @60, 60, 65, 65, 65% on a 2:30 INT
CONDITIONING (training)
Row Pyramid, for time, resting one minute between each row:
15/12 Cal Row
30/24 Cal Row
45/36 Cal Row
60/48 Cal Row
45/36 Cal Row
30/24 Cal Row
15/12 Cal Row
*goal: consistent pace on way up, then see if you can beat that pace on the way down; if you are not there yet, we are trying to get as close to 1 minute per 15/12 Calories
SUPPLEMENTAL TRAINING
SN Drop 5×3
TUESDAY
WEIGHTLIFTING
DL 3@70, 3@80, AMrAP @90% on a 3:30 INT
*use same training max as last week
CONDITIONING (practice) – EMOM 15:
min 1) 8-12 Alt Pistols
min 2) 2 sets of TTB
min 3) Rest
*goal: consistent or more reps; range of motion is more important than amount of reps on both
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
8 Reverse Lunges e/s @20X0
12 Standing Leg Abduction e/s
20 Standing Calf Raise
WEDNESDAY
WEIGHTLIFTING
PR 3@70, 3@80, AMrAP @90% on a 2:30 INT
*use same training max as last week
CHALLENGE WORK
Handstand skill work – 10 minutes
CONDITIONING (training)
A/B, alternating movements, AMRAP 10:
12 Alt Goblet Lunges (50/35 lbs)
10 (5/5) SA DB HGPCNJK (50/35 lbs)
8 Lateral Burpee over DB
*goal: sprint effort; smooth hand off of DB to partner (try to partner with someone using the same weight as you)
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Seated DB Arnold PR
THURSDAY
WEIGHTLIFTING
BKSQ 3@70, 3@80, AMrAP @90% on a 3:00 INT
*use same training max as last week
CONDITIONING (competition/test)
8 RFT:
40 DU
15 WB (20/14 lbs)
5 PCN (135/95 lbs)
*goal: break up movements less as workout goes on; pick weights that allow you to go unbroken by the end
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:
8 B Stance DB RDL e/s @2011
10 Barbell Hip Thrust @30X1
FRIDAY
WEIGHTLIFTING
SN 2×3 @60%, 3×2 @65% on a 2:00 INT
*use same training max as last week
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odds”) 1:00 athlete’s choice skillwork
“evens”) 6 HGPSN
*goal: can go up in weight but not back; focus is breathing then smooth cycling then weight
SUPPLEMENTAL TRAINING
High HGCN 5×3
SATURDAY
WEIGHTLIFTING
BN 3@70, 3@80, AMrAP @90%% on a 3:00 INT
*use same training max as last week
CHALLENGE WORK
Handstand skill work – 10 minutes
CONDITIONING (training)
A/B Partner Workout, 4 Rds of 8:00 AMRAP / 2:00 Rest
500m Row
12 BBJO (24/20”)
12 Weighted (behind head) Sit Ups (10 lbs)
2-4 Tire Flips
12 Pull Ups
For each AMRAP, pick up where you left off
*goal: consistent or faster pace on rower; break up movements less as workout goes on
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Cable Flye @3011
10 Incline YTW
