MONDAY
WEIGHTLIFTING
PR 3@70, 3@80, AMrAP@90% on a 2:30 INT
*use same training max as last week
CONDITIONING (practice) – EMOM 20:
min 1) :30 MR WB (20/14 lbs)
min 2) :30 MR Bar Facing OTB Burpees
min 3) 6 HGPCN
min 4) Rest
*goal: consistent or more reps each round; can go up in weight but not back; compare HGPCN to 1/4/24
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Seated DB Arnold PR
TUESDAY
WEIGHTLIFTING
BKSQ 3@70, 3@80, AMrAP@90% on a 3:00 INT
*use same training max as last week
CHALLENGE TIME!
For the month of February we will be working on pistols! Take 10 minutes to establish where you are with your single leg squat work.
CONDITIONING (training)
A/B Partner Workout, alternating rounds, AMRAP 12:
3 Thrusters (95/65 lbs)
3 CTB PU
6 Thrusters (95/65 lbs)
6 CTB PU
9 Thrusters (95/65 lbs)
9 CTB PU
…etc
*goal: do hardest version of kipping pull up you can; mix in some CTB with regular or some regular with ring rows if needed
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
8 B Stance DB RDL e/s @2011
10 Barbell Hip Thrust @30X1
WEDNESDAY
WEIGHTLIFTING
SN 5×2 @75, 75, 80, 80, 80% on a 2:30 INT
*use same max as last week
CONDITIONING (competition/test)
CF Open 20.3, for time:
21-15-9
DL (225/155 lbs) / (135/95 lbs) (50% of max)
HSPU / HR Push Ups
-then-
21-15-9
DL (315/205 lbs) / (185/135 lbs) / (70% of max)
50 foot Handstand walk / 5 Wall Walk after each DL round
Cutoff: 9 minutes
*goal: keep a pace and find out how to break up to keep back straight and grip as fresh as possible
SUPPLEMENTAL TRAINING
HGCN 5×3, heavier than last week:
THURSDAY
WEIGHTLIFTING
BN 3@70, 3@80, AMrAP@90% on a 2:30 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”) 20 KBS
*goal: can go up in weight but not back; posture on KBS with weight overhead
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 Cable Flye @3011
10 Incline YTW
FRIDAY
WEIGHTLIFTING
CNJK 2×2 @75%, 3×1 @80% on a 2:30 INT
*use same max as last week
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 20:
8 TTB
10 (5/5) SA DB HGPCNJK (50/35 lbs)
14/12 Cal Row
*goal: break up movements less as workout goes on; compare score to CF Open 18.1
SUPPLEMENTAL TRAINING
SN BAL 5×3, heavier than last week:
SATURDAY
WEIGHTLIFTING
DL 3@70, 3@80, AMrAP@90% on a 3:00 INT
*use same training max as last week
CHALLENGE TIME!
For the month of February we will be working on pistols! Take 10 minutes to establish where you are with your single leg squat work. Or, if you were here on Tuesday, spend 10 minutes on skillwork.
CONDITIONING (training)
10 Rounds, 1 every 3:00:
30 DU
12 Alt SA DB OH Walking Lunge
6 SA DB OHSQ e/s
*goal: can go up in weight but not back; posture on OHSQ and lunges is more important than weight
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
8 Reverse Lunges e/s @20X0
12 Standing Leg Abduction e/s
20 Standing Calf Raise