MONDAY
WEIGHTLIFTING
DL 5@75, 3@85, AMrAP@95% on a 3:30 INT
*use same training max as last week
CHALLENGE TIME!
Pistol Squat skill work – 10 minutes
CONDITIONING (training)
10-9-8-7-6-5-4-3-2-1
HSPU
AbMat Sit Up
PSN (95/65 lbs)
*goal: compare times to 5/31/19; smooth cycling and focused breathing on PSN
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
8 Reverse Lunges e/s @20X0
12 Standing Leg Abduction e/s
20 Standing Calf Raise
TUESDAY
WEIGHTLIFTING
PR 5@75, 3@85, AMrAP@95% on a 2:30 INT
*use same training max as last week
CONDITIONING (training)
5 Rds, 1 every 4:00:
15 TTB
30 DU
12-10-8-6-4 CN (start at 40-50%; add 5-10% each round)
*goal: cleans must be full, now power; try to end with a weight that is tough for you to finish; CNs do not all have to be cycled; try to break up TTB and DU less as workout goes on; compare to CF Open 19.2 weights
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Seated DB Arnold PR
WEDNESDAY
WEIGHTLIFTING
BKSQ 5@75, 3@85, AMrAP@95% on a 3:00 INT
*use same training max as last week
CHALLENGE TIME!
Pistol Squat skill work – 10 minutes
CONDITIONING (practice) – EMOM 15:
min 1) 10 (5/5) SA DB HGPCNJK
min 2) 10 (5/5) SA DB OH Lunges (scale with SA DB front rack lunges)
min 3) :30 Weighted Plank
*goal: can go up in weight but not back
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
8 B Stance DB RDL e/s @2011
10 Barbell Hip Thrust @30X1
THURSDAY
WEIGHTLIFTING
SN 2×2@80%, 3×1 @85% on a 2:30 INT
*use same max as last week
CONDITIONING (competition/test)
A+B Partner Workout, 5 RFT:
A) 500m Row
B) 10 STO (115/85 lbs)
*goal: do not need to do STO unbroken, but you should pick a weight that you could do UB by the end; negative splits on rower
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
HGCN 5×3, heavier than last week
FRIDAY
WEIGHTLIFTING
BN 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, AMRAP 16:
20 WB (20/14 lbs)
16 Alt DBSN (50/35 lbs)
12 CTB PU
*goal: break up movements less as workout goes on; mix in most difficult version of pull ups you can, even if you can’t do all of them that way
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Cable Flye @3011
10 Incline YTW
SATURDAY
WEIGHTLIFTING
CNJK 5×1 @80, 80, 85, 85, 85% on a 2:30 INT
*use same max as last week
CONDITIONING [“practice” ;)] – every 1:30 x 20 (5 Rds of everything)
station 1) 15/12 Cal Row
station 2) 12 (6/6) SA DB Thruster
station 3) 15/12 Cal Row
station 4) 12 Lateral Burpee over DB
*goal: can go up in weight but not back; consistent times on rower
SUPPLEMENTAL TRAINING
SN BAL 5×3, heavier than last week
