MONDAY
WEIGHTLIFTING
BKSQ 5@65, 5@75, AMrAP@85% on a 3:00 INT
*add 5-10 lbs to training max from last week
CONDITIONING (training)
Row 4-6x500m 1:1 work:rest
*goal: negative splits; compare to 10/11/23
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
8 B Stance DB RDL e/s @2011
10 Barbell Hip Thrust @30X1
TUESDAY
WEIGHTLIFTING
SN 5×2 @70, 70, 75, 75, 75% on a 2:00 INT
*use same max as last week
CONDITIONING (practice) – EMOM 20:
min 1) 5 PSN
min 2) 30-60 DU / DU practice
min 3) 15-25 AbMat Sit Ups
min 4) Rest
*goal: can go up in weight and reps, but not back; smooth cycling and consistent breathing before we add weight; don’t go until failure on DU
SUPPLEMENTAL TRAINING
HGCN 5×3, heavier than two weeks ago
WEDNESDAY
WEIGHTLIFTING
BN 5@65, 5@75, AMrAP@85% on a 2:30 INT
*add 2.5-5 lbs to training max from last week
CHALLENGE TIME!
Handstand skill work – 10 minutes
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 15:
9 DL @30% of actual max
12 Hand Release Push Ups
15 Box Jumps (24/20”)
*goal: break up movements less as workout goes on; if you have a score, compare this to CF Open 11.2
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Cable Flye @3011
10 Incline YTW
THURSDAY
WEIGHTLIFTING
CNJK 5×2 @70, 70, 75, 75, 75% on a 2:30 INT
*use same max as last week
CONDITIONING (competition/test)
25-20-15-10-5
WB (20/14 lbs)
14-12-10-8-6
TTB
*goal: sprint effort; start fast and see how long you can hang 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:
FRIDAY
WEIGHTLIFTING
DL 5@65, 5@75, AMrAP@85% on a 3:00 INT
*add 5-10 lbs to training max from last week
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odds”) 1:00 athlete’s choice skillwork
“evens”) 9 UB Thrusters
*goal: can go up in weight but not back
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
8 Reverse Lunges e/s @20X0
12 Standing Leg Abduction e/s
20 Standing Calf Raise
SATURDAY
WEIGHTLIFTING
PR 5@65, 5@75, AMrAP@85% on a 3:00 INT
*add 5-10 lbs to training max from last week
CHALLENGE TIME!
Handstand skill work – 10 minutes
CONDITIONING (training)
A+B Partner Workout, 4 RFT:
A) 60/48 Cal Row
B) 24 Alt DBSN (50/35 lbs) + 12 BBJO (24/20”)
*goal: consistent pace on rower, start slower than you think you should; your partner should be getting rest after the BBJO before the row
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Seated DB Arnold PR
