MONDAY
WEIGHTLIFTING
SN 5×2 @65% on a 2:00 INT
*use same max as last week
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 8:
6 Dumbbell Squats (50s/35s)
8 Pull Ups
10 Burpees
*goal: break up movements less as workout goes on; figure out best/most comfortable way for you to hold DBs
SUPPLEMENTAL TRAINING
High HGCN 5×2, equal to last week
TUESDAY
WEIGHTLIFTING
BN 5@45, 5@55, 5@65% on a 2:30 INT
*use same training max as last week
CHALLENGE TIME!
Handstand skill work – 10 minutes
CONDITIONING (training)
Row 4:00 at 18 s/m
Rest 1:00
Row 4:00 at 20 s/m
Rest 1:00
Row 4:00 at 22 s/m
Rest 1:00
Row 4:00 at 24 s/m
*goal: this is a recovery workout; you can row on calories or meters, it doesn’t matter; the only goal is the s/m, and you should be able to breathe well while you are rowing; if you are keeping the s/m well you can start to think about keeping the pace consistent, but if not don’t worry
SUPPLEMENTAL TRAINING
2 sets, equal to last week:
10 Cable Flye @3011
10 Incline YTW
WEDNESDAY
WEIGHTLIFTING
CNJK 5×2 @65% on a 2:30 INT
*use same max as last week
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odds”) 1:00 athlete’s choice skillwork
“evens”) 6 Push Jerks (ideally cycled)
*goal: first priority is MetCon breathing, then smooth cycling; can go up in weight but not back
SUPPLEMENTAL TRAINING
SN BAL 5×2, equal to last week
THURSDAY
WEIGHTLIFTING
DL 5@45, 5@55, 5@65% on a 3:00 INT
*use same training max as last week
CONDITIONING (training)
5 Rds, 1 every 3:00:
32 DU
16 Alternating Plate OH Lunges (25/15 lbs)
8 TTB
*goal: break up movements less as workout goes on; consistent or faster time each round
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
2 sets, equal to last week:
8 Reverse Lunges e/s @20X0
12 Standing Leg Abduction e/s
20 Standing Calf Raise
FRIDAY
WEIGHTLIFTING
PR 5@45, 5@55, 5@65% on a 2:00 INT
*use same training max as last week
CHALLENGE TIME!
Handstand skill work – 10 minutes
CONDITIONING (training)
A/B Partner Workout, alternating movements, 6 RFT:
20 AbMat Sit Ups
20/16 Cal Row
15 RKBS (70/55 lbs)
10 Box Jump Over (24/20”)
5 PCN (135/95 lbs)
*goal: pick movements that you can do unbroken of the entire workout
SUPPLEMENTAL TRAINING
2 sets, equal to last week:
10 Seated DB Arnold PR
SATURDAY
WEIGHTLIFTING
BKSQ 5@45, 5@55, 5@65% on a 2:30 INT
*use same training max as last week
CONDITIONING (practice) – EMOM 30:
min 1) 3-5 Strict Pull Ups
min 2) 10 DL
min 3) 10 Push Ups
min 4) 5 e/s DB Box Step Ups (24/20”)
min 5) 1-2 Tire Flips
min 6) Rest
*goal: move with as much control as possible; can go up in weight but not back
SUPPLEMENTAL TRAINING
2 sets, equal to last week:
8 B Stance DB RDL e/s @2011
10 Barbell Hip Thrust @30X1
