MONDAY
WEIGHTLIFTING
BKSQ 5@40, 5@50, 5@60% on a 2:30 INT
*if you set a new 1RM last week, still go off of your previous training max from last cycle, not your new 1RM
CONDITIONING (competition/test)
A+B Partner Workout, AMRAP 20:
A) 40/32 Cal Row
B) 5 HGPCN (115/85 lbs) + 10 OTB Burpees
*goal: consistent or negative pace on rower; pick weight that you can do UB on HGPCN
SUPPLEMENTAL TRAINING
2 sets:
8 B Stance DB RDL e/s @2011
10 Barbell Hip Thrust @30X1
TUESDAY
WEIGHTLIFTING
BN 5@40, 5@50, 5@60% on a 2:30 INT
*if you set a new 1RM last week, still go off of your previous training max from last cycle, not your new 1RM
CONDITIONING (training)
Run 3×4:00, 1:00 Rest
*goal: steady work pace for whole four minutes, *not slow*
SUPPLEMENTAL TRAINING
2 sets:
10 Cable Flye @3011
10 Incline YTW
WEDNESDAY
WEIGHTLIFTING
CNJK 5×2 @60, 60, 60, 65, 65% on a 2:30 INT
*if you set a new 1RM last week, still go off of your previous training max from last cycle, not your new 1RM
CONDITIONING (training)
A/B Partner Workout, alternating full rounds, 10 RFT:
9 Thruster (75/55 lbs)
8 TTB
*goal: thrusters should be unbroken, and lighter than you normally do them; sprint effort
SUPPLEMENTAL TRAINING
OHSQ 5×2 @60, 60, 60, 65, 65%
THURSDAY
WEIGHTLIFTING
DL 5@40, 5@50, 5@60% on a 3:00 INT
*if you set a new 1RM last week, still go off of your previous training max from last cycle, not your new 1RM
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odds”) 1:00 athlete’s choice skill work
“evens”) 4-8 Box Jumps
*goal: work on jumping on a box you have not done before, or working up to that height
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 sets:
8 Reverse Lunges e/s @20X0
12 Standing Leg Abduction e/s
20 Standing Calf Raise
FRIDAY
WEIGHTLIFTING
PR 5@40, 5@50, 5@60% on a 2:00 INT
*if you set a new 1RM last week, still go off of your previous training max from last cycle, not your new 1RM
CONDITIONING (training)
5 Rounds, 1 every 3:00
30 DU
15 WB (20/14 lbs)
3 Strict Pull Up / Chin Up
*goal: pick weight that you can do UB on WB; choose hardest version of pull up or chin up you can; pull ups or chin ups do not have to be UB
SUPPLEMENTAL TRAINING
2 sets:
10 DB Lat Raise
10 DB Bicep Curl
SATURDAY
WEIGHTLIFTING
SN 5×2 @60, 60, 60, 65, 65% on a 2:00 INT
*if you set a new 1RM last week, still go off of your previous training max from last cycle, not your new 1RM
CONDITIONING (training) – EMOM 30:
min 1) 20-30 DU / SU
min 2) 8-12 Supermans
min 3) 6-10 DB BN
min 4) 8-12 Alt Lunges (hold weight, if any, however you want)
min 5) 6-10 Ring Rows
min 6) 6-10 BJ
*goal: full ROM and control; go slower rather than faster; can go up in reps but not back; remember, this is supposed to feel like a deload
SUPPLEMENTAL TRAINING
PCN + JK 5×2 @60, 60, 60, 65, 65%
