MONDAY
WEIGHTLIFTING
BKSQ 3@70, 3@80, AMrAP@90% on a 3:00 INT
*add 5-10 lbs to training max from two weeks ago
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 16:
24 Alt Russian Twists (45/35 lbs)
20 RKBS (70/55 lbs)
16 WB (20/14 lbs)
12 Alt Pistols
8 Pull Ups
*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:
8 B Stance DB RDL e/s @2011
10 Barbell Hip Thrust @30X1
TUESDAY
WEIGHTLIFTING
BN 3@70, 3@80, AMrAP@90% on a 3:00 INT
*use same training max as last week
CONDITIONING (training)
A/B Partner Workout, alternating full rounds, 10 RFT:
250m Row
14 Alt OH Plate Lunges (45/25 lbs)
10 Push Ups
*goal: transition from movement to movement as fast as possible; consistent or faster pace on each round
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Cable Flye @3011
10 Incline YTW
WEDNESDAY
WEIGHTLIFTING
SN 2@80, 1@85, 1@85, 1@90, 1@90% on a 2:30 INT
*use same max as last week
CONDITIONING (practice) – EMOM 15:
min 1) 20-50 DU / DU practice
min 2) 2 sets of TTB
min 3) :30 Weighted Plank
*goal: range of motion on Wall Walks; turn body fully on Russian Twists
SUPPLEMENTAL TRAINING
HGCN 5×2, heavier than last week
THURSDAY
WEIGHTLIFTING
PR 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 skill work
“evens”) 10 (5/5) DBSN + 6 Burpees over the DB
*goal: can go up in weight but not back; practice what you remember struggling with during 24.1
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 24.2 – TBD!
SATURDAY
TBD!
