MONDAY
WEIGHTLIFTING
BN 5@65, 5@75, AMrAP@85% on a 3:00 INT
*add 2.5-5 lbs to training max from last week
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 16:
24 AbMat Sit Ups
20/16 Cal Row
16 SA DB Front Squat (50/35 lbs)
12 SA Alt Reverse Lunges (50/35 lbs)
8 HSPU
*goal: keep pace high while it’s your turn to move; break up movements less as workout goes on
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Cable Flye @3011
10 Incline YTW
TUESDAY
WEIGHTLIFTING
CNJK 5×1 @80, 80, 85, 85, 85% on a 2:30 INT
*use same max as last week
CONDITIONING (training)
A/B Partner Workout, alternating full rounds, 12 RFT:
30 DU
14 Alt DBSN (50/35 lbs)
8 TTB
*goal: keep shoulders relaxed; break up movements less as workout goes on
SUPPLEMENTAL TRAINING
SN BAL 5×2, heavier than two weeks ago
WEDNESDAY
WEIGHTLIFTING
DL 5@65, 5@75, AMrAP@85% on a 3:30 INT
*add 5-10 lbs to training max from last week
CHALLENGE TIME!
Pistol Squat skill work – 10 minutes
CONDITIONING (practice) – EMOM 15:
min 1) 1-2 Wall Walks
min 2) 15 RKBS (70/55 lbs)
min 3) 20 Alt Russian Twists (45/35 lbs)
*goal: range of motion on Wall Walks; turn body fully on Russian Twists
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
8 Reverse Lunges e/s @20X0
12 Standing Leg Abduction e/s
20 Standing Calf Raise
THURSDAY
WEIGHTLIFTING
PR 5@65, 5@75, AMrAP@85% on a 2:30 INT
*add 2.5-5 lbs to training max from last week
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odds”) 1:00 athlete’s choice skill work
“evens”) 2 sets strict pull ups
*goal: go up in reps or stay even on pull ups
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 Seated DB Arnold PR
FRIDAY
CONDITIONING (competition/test)
CF Open 24.1 – For time:
21 Dumbbell Snatch (arm 1), 50/35 lbs -or- 35/20 lbs -or- 25/15 lbs
21 Lateral Burpees Over Dumbbell
21 Dumbbell Snatch (arm 2), 50/35 lbs -or- 35/20 lbs -or- 25/15 lbs
21 Lateral Burpees Over Dumbbell
15 Dumbbell Snatch (arm 1), 50/35 lbs -or- 35/20 lbs -or- 25/15 lbs
15 Lateral Burpees Over Dumbbell
15 Dumbbell Snatch (arm 2), 50/35 lbs -or- 35/20 lbs -or- 25/15 lbs
15 Lateral Burpees Over Dumbbell
9 Dumbbell Snatch (arm 1), 50/35 lbs -or- 35/20 lbs -or- 25/15 lbs
9 Lateral Burpees Over Dumbbell
9 Dumbbell Snatch (arm 2), 50/35 lbs -or- 35/20 lbs -or- 25/15 lbs
9 Lateral Burpees Over Dumbbell
Time cap: 15 minutes
SATURDAY
CONDITIONING (training) – every 1:30 x 20 (5 Rds of everything)
station 1) 15/12 Cal Row
station 2) 12 Alt Reverse Lunges
station 3) 15/12 Cal Row
station 4) athlete’s choice snatch complex
*goal: should go up in weight, but not back
WEIGHTLIFTING
SN 2×2@80%, 3×1 @85% on a 2:30 INT
*use same max as last week
SUPPLEMENTAL TRAINING
HGCN 5×2, heavier than two weeks ago
