MONDAY
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 (training) – EMOM 20:
min 1) :20 RKBS (55/35 lbs)
min 2) :20 Burpees
min 3) :20 Cal Row
min 4) :20 Jump Rope – can be DU or SU, just needs to be something you can do consistently
*goal: write these numbers down!; we will be repeating and progressing this workout, so write down your numbers to see how you are doing; we want the same number of burpees in round 1 as round 5; NOT a sprint effort, a consistent effort
SUPPLEMENTAL TRAINING
3 sets, heavier than two weeks ago:
10 Seated DB Arnold PR
TUESDAY
WEIGHTLIFTING
SN 1@80, 1@85, 1@90, 1@90+, 1@90+% on a 2:30 INT
*use same max as last week
CONDITIONING (competition/test)
A+B Partner Workout, 4 RFT:
A) 20/16 Cal Row
B) 10 DL @50%
*goal: now it’s a sprint effort; don’t go faster than you can move well
SUPPLEMENTAL TRAINING
HGCN 5×2, heavier than two weeks ago
WEDNESDAY
WEIGHTLIFTING
BKSQ 5@65, 5@75, AMrAP@85% on a 3:00 INT
*add 5-10 lbs to training max from last week
CONDITIONING (bro sesh) – EMOM 20:
min 1) 3-5 Strict Pull Ups @25% of 1RM from 3/19
min 2) 8 SA DB Row e/s @21X0
min 3) 10 Push Ups (if needed, @21X0)
min 4) Rest
*goal: full ROM and control on each movement; can go up on DB Row if ROM and control are maintained
SUPPLEMENTAL TRAINING
3 sets, heavier than two weeks ago:
8 B Stance DB RDL e/s @2011
10 Barbell Hip Thrust @30X1
THURSDAY
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 (practice) – every 1:30 x 10 (5 Rds of everything)
“odds”) 1:00 athlete’s choice skill work
“evens”) 20 UB WB
*goal: can go up in weight but not back; if you drop the ball or stop you have to start over
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 two weeks ago:
10 Cable Flye @3011
10 Incline YTW
FRIDAY
WEIGHTLIFTING
CNJK 1@80, 1@85, 1@90, 1@90+, 1@90+% on a 2:30 INT
*use same max as last week
CONDITIONING (training)
Run 4-6 x3:00, Rest 1:00
*goal: pick most sustainable pace from 3/12 and start at that pace; consistent pace within each interval; try to get same or greater distance each interval
SUPPLEMENTAL TRAINING
SN BAL 5×2, heavier than two weeks ago
