MONDAY
WEIGHTLIFTING
CNJK 2×2@70%, 3×1@75% on a 2:30 INT
*use same max as last week
CONDITIONING (practice) – EMOM 15:
min 1) 8 STO (no heavier than 95/65 lbs)
min 2) 12 Alt SA Farmers Carry Lunges (no heavier than 50/35 lbs)
min 3) 20 Alt Russian Twists (no heavier than 35/25 lbs)
*goal: smooth cycling and synced breathing; can go up in weight but not back
SUPPLEMENTAL TRAINING
SN BAL 4×3, equal to last week
TUESDAY
WEIGHTLIFTING
DL 5@40, 5@50, 5@60% on a 3:00 INT
*use same training max as last week
CHALLENGE TIME!
Pistol Squat skill work – 10 minutes
CONDITIONING (training)
5 Rds, 1 every 3:00
25 AbMat Sit Ups
20 RKBS (70/55 lbs)
10 Push Ups
5 Strict Pull Ups
*goal: consistent to negative splits; break up movements less as workout goes on
SUPPLEMENTAL TRAINING
2 sets, equal to last week
8 Reverse Lunges e/s @20X0
12 Standing Leg Abduction e/s
20 Standing Calf Raise
WEDNESDAY
WEIGHTLIFTING
PR 5@40, 5@50, 5@60% on a 2:00 INT
*use same training max as last week
CONDITIONING (training)
Row 10:00 @ goal 5k pace
Rest 3:00
Row 10:00 @ goal 5k pace
*goal: consistent pace throughout entire 10:00; consistent pace from first row to second row; if you don’t have a goal 5k time, pick a pace that you could keep for 20-25 minutes
SUPPLEMENTAL TRAINING
2 sets, equal to last week:
10 Seataed DB Arnold PR
THURSDAY
WEIGHTLIFTING
BKSQ 5@40, 5@50, 5@60% on a 2:30 INT
*use same training max as last week
CHALLENGE TIME!
Pistol Squat skill work – 10 minutes
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odds”) 1:00 athlete’s choice skill work
“evens”) 5 PCN
*goal: can go up in weight but not back; compare weights to 9/29/23 and 2/5/24
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 B Stance DB RDL e/s @2011
10 Barbell Hip Thrust @30X1
FRIDAY
WEIGHTLIFTING
SN 5×2@70, 70, 75, 75, 75% on a 2:00 INT
*use same max as last week
CONDITIONING (competition/test)
A/B Partner Workout, AMRAP 10:
6 CTB PU
10 Burpees
14 Alt Pistol Squats
*goal: start at sprint pace and hang on as long as you can; don’t be afraid to break up movements more as workout goes on
SUPPLEMENTAL TRAINING
HGCN 4×3, equal to last week
SATURDAY
WEIGHTLIFTING
BN 5@40, 5@50, 5@60% on a 2:30 INT
*use same training max as last week
CONDITIONING (training)
A+B Partner Workout, 4 RFT:
A) 60/48 Cal Row
B) 20 (10/10) Box Step Up (24/20”) + 10 Strict Hanging Leg Raises + (35/20 lbs) + 1 Tire Flip
*goal: steady, consistent pace on rower; roughly equal times on each round
SUPPLEMENTAL TRAINING
2 sets, equal to last week:
10 Cable Flye @3011
10 Incline YTW
