MONDAY
WEIGHTLIFTING
SN 2×2@75% 2×1@80% on a 2:30 INT
*use same training max as last week
CONDITIONING (training)
5 Rds, 1 every 3:00:
30 DU
14 Alt DBSN (50/35 lbs) / 14 (7/7) SA DB PP (if hands are tore up from 24.3)
10 Weighted Sit Ups (ideally behind head)
*goal: at least 1:00 rest each round; focused on smooth transition for DBSN; think about squeezing head instead of pulling on neck for sit ups
SUPPLEMENTAL TRAINING
HGCN 4×2, equal to last week
TUESDAY
WEIGHTLIFTING
BKSQ 5@40, 5@50, 5@60% on a 2:30 INT
*use same training max as last week
CONDITIONING (training) – every 1:30 x 10 (5 Rds of everything)
“odds”) 1:00 athlete’s choice skill work
“evens”) 1-2 weighted pull ups, working up to 1RM weighted pull up by round five
*goal: remember yellow belts weigh five pounds; if you cannot add weight, make these as difficult as possible, or work up to doing one strict bodyweight pull up
SUPPLEMENTAL TRAINING
2 sets, equal to last week:
8 B Stance DB RDL e/s @2011
10 Barbell Hip Thrust @30X1
WEDNESDAY
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) 400m Run
B) 16 (4/4/4/4) SA DB HGPCNJK (50/35 lbs) + 8 Burpees over the DB
*goal: consistent pace on run; try to run as much as possible, even if you are running slower
SUPPLEMENTAL TRAINING
2 sets, equal to last week:
10 Cable Flye @3011
10 Incline YTW
THURSDAY
WEIGHTLIFTING
CNJK 4×1@75, 75, 80, 80% on a 2:30 INT
*use same conservative, goal max as last week
CONDITIONING (practice) – EMOM 15:
min 1) 2 sets of HSPU
min 2) 4-6 Hanging Leg/Knee Raise @3010
min 3) Rest
*goal: consistent or more reps each round; do not go to failure; try to stay still on leg raises
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
SN BAL 4×2, equal to last week
FRIDAY
WEIGHTLIFTING
DL 5@40, 5@50, 5@60% on a 2:30 INT
*use same training max as last week
CONDITIONING (training)
Row 4×5:00 / Rest 1:00
*goal: compare paces to 2/21/24; consistent pace within row and between rows
SUPPLEMENTAL TRAINING
2 sets, equal to last week:
8 Reverse Lunges e/s @20X0
12 Standing Leg Abduction e/s
20 Standing Calf Raise
SATURDAY
WEIGHTLIFTING
PR 5@40, 5@50, 5@60% on a 2:00 INT
*use same training max as last week
CONDITIONING (training) – EMOM 20:
min 1) 10/8 Cal Row
min 2) 10-15 RKBS (70/55 lbs)
min 3) 20-40 DU
min 4) 6-10 Push Up
-Rest 2:00-
EMOM 20:
min 1) 10/8 Cal Row
min 2) 10-15 WB (20/14 lbs)
min 3) 20-40 DU
min 4) 8 Pendlay Row @20X1
*goal: can go up in reps but not back; pick reps that help you feel like it is a deload workout
SUPPLEMENTAL TRAINING
2 sets, equal to last week:
10 Seated DB Arnold PR
