MONDAY
WEIGHTLIFTING
CNJK 5×1 up to a heavy for the day on a 2:30 INT
*goal: match or heavier than last week
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odds”) 1:00 athlete’s choice skill work
“evens”) 12 Alt SA DB/KB OH Lunge (switch arms after 6)
*goal: can go up in weight but not back; full ROM and control is more important than weight
SUPPLEMENTAL TRAINING
SN BAL + OHSQ 5 sets, up to a heavy for the day
TUESDAY
WEIGHTLIFTING
DL 5@75, 3@85, AMrAP@95% on a 3:30 INT
*use same training max as last week
CONDITIONING (training)
5 Rds, 1 every 2:00:
16 RKBS (70/55 lbs)
8 TTB
*goal: sprint effort; start fast and hang on as long as you can
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
8 Reverse Lunges e/s @20X0
12 Standing Leg Abduction e/s
20 Standing Calf Raise
WEDNESDAY
WEIGHTLIFTING
PR 5@75, 3@85, AMrAP@95% on a 3:00 INT
*use same training max as last week
CONDITIONING (training)
Run 3-4x800m, Rest 2:00
*goal: consistent or negative splits
SUPPLEMENTAL TRAINING
3 sets:
10 DB Lat Raise
10 DB Bicep Curl
THURSDAY
WEIGHTLIFTING
SN 5×1 up to a heavy for the day on a 2:30 INT
*goal: match or heavier than last week
CONDITIONING (competition/test)
A/B Partner Workout, alternating movements, AMRAP 15:
15 Weighted OH Sit Ups (15 lbs)
12 Alt DBSN (50/35 lbs)
9 BBJO (24/20”)
*goal: control on sit ups; smooth transitions on DBSN; purposeful steps on BBJO
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 Position Clean (hang + floor) 5 sets, up to a heavy for the day
FRIDAY
WEIGHTLIFTING
BKSQ 5@75, 3@85, AMrAP@95% on a 3:30 INT
*use same training max as last week
CONDITIONING (training)
A+B Partner Workout, 5 RFT:
A) 25/20 Cal Row
B) 15 WB (20/14 lbs) + 10 Pull Ups
*goal: start slower on row; break up WB and PU 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
SATURDAY
WEIGHTLIFTING
BN 5@75, 3@85, AMrAP@95% on a 3:00 INT
*use same training max as last week
CONDITIONING (training)
A+B Partner Workout, AMRAP 30:
A) 100m sled push (sled at BW)
B) 5 HSPU + 20 DU + 5 HSPU + 20 DU
Every 6:00, including 00:00, partners run 400m together
*goal: have fun!
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Cable Flye @3011
10 Incline YTW
