MONDAY
WEIGHTLIFTING
BN 5@75, 3@85, AMrAP @95% on a 3:00 INT
*use same training max as last week
CHALLENGE TIME!
Handstand skill work – 10 minutes
CONDITIONING (practice) – EMOM 15:
min 1) 40-60 DU / DU practice
min 2) 15 UB RKBS
min 3) Rest
*goal: consistent or more reps on DU, try not to go to failure but break up on purpose; can go up in weight but not back on KBS
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Cable Flye @3011
10 Incline YTW
TUESDAY
WEIGHTLIFTING
CNJK 5×2 @65, 65, 70, 70, 70% on a 2:30 INT
CONDITIONING (training)
A+B Partner Workout, AMRAP 20:
A) 500m Row
B) 6 PSN (95/65 lbs) + 10 Bar Facing Burpees
*goal: use row to pace your team; break up PSN less as workout goes on; pick weight that allows for purposeful breathing and smooth cycling
SUPPLEMENTAL TRAINING
SN BAL 5×3, heavier than last week
WEDNESDAY
WEIGHTLIFTING
DL 5@75, 3@85, AMrAP @95% on a 3:30 INT
*use same training max as last week
CONDITIONING (competition/test)
For time:
12-10-8-6-4-2
Pull Ups
24-20-16-12-8-4
WB (20/14 lbs)
*goal: sprint effort; go out hot and see how long you can hang on
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
8 Reverse Lunges e/s @20X0
12 Standing Leg Abduction e/s
20 Standing Calf Raise
THURSDAY
WEIGHTLIFTING
PR 5@75, 3@85, AMrAP @95% on a 2:30 INT
*use same training max as last week
CHALLENGE TIME!
Handstand skill work – 10 minutes
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odds”) 1:00 athlete’s choice skillwork
“evens”) 10 TTRig / leg raises on bench
*goal: can go up in weight but not back; focus is breathing and pulling the weight down to you
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 Seated DB Arnold PR
FRIDAY
WEIGHTLIFTING
BKSQ 5@75, 3@85, AMrAP @95% on a 3:00 INT
*use same training max as last week
CONDITIONING (training)
A/B Partner Workout, alternating movements, 14 RFT:
6 HSPU
10 Alt Pistols
14 Alt DBSN (50/35 lbs)
*goal: break up movements less as workout goes on; pick weights/movements that you could try UB by the end
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
8 B Stance DB RDL e/s @2011
10 Barbell Hip Thrust @30X1
SATURDAY
WEIGHTLIFTING
SN 5×2 @65, 65, 70, 70, 70% on a 2:00 INT
*use same training max as last week
CONDITIONING (training)
For time: Row 5000m
Every 6:00, including 00:00, complete
20 (5/5/5/5) SA KBSN (55/35 lbs) and 20 Alt (10 e/s) Russian Twists (35/25 lbs)
*goal: consistent or faster pace on rower; smooth transition to wrist on KBSN
SUPPLEMENTAL TRAINING
High HGCN 5×3, heavier than last week