MONDAY
WEIGHTLIFTING
PR 3@70%, 3@80%, AMrAP@90% on a 3:00 INT
*use same TM as last week
CONDITIONING (training)
Run 4-6x400m
*goal: negative splits; compare to 3/12/24; 1:1 work:rest; no more than 2:00 rest
SUPPLEMENTAL TRAINING
3 sets:
12 SA Seated Cable Row e/s @2111
12 DB Bicep Curl
TUESDAY
WEIGHTLIFTING
3 Pos SN (high hang, knees, floor) 5×1 @65, 65, 65, 70, 70% on a 2:00 INT
*use conservative, goal 1RM (same as last week)
CONDITIONING (training)
A/B Partner Workout, alternating full rounds, 10 RFT:
40 DU
8 HSPU
*goal: sprint effort; start with movements UB or in big sets and hang on as long as possible
SUPPLEMENTAL TRAINING
PCN + PJK 5×3 @65, 65, 65, 70, 70%
*be sure to use your numbers for power cleans and push jerks, not your full CNJK
WEDNESDAY
WEIGHTLIFTING
BKSQ 3@70%, 3@80%, AMrAP@90% on a 3:00 INT
*use same TM as last week
CONDITIONING (practice) – EMOM 15:
min 1) 10-20 WB
min 2) 6-10 Pull Ups
min 3) Rest
*goal: can go up in weight but not back; choose weights that you can work up to UB; if you are wearing a weight vest for “Murph” wear it today
SUPPLEMENTAL TRAINING
3 sets:
12 B Stance DB RDL e/s @2110
12 Standing Leg Abduction e/s
THURSDAY
WEIGHTLIFTING
BN 3@70%, 3@80%, AMrAP@90% on a 3:00 INT
*use same TM as last week
CONDITIONING (training)
5 Rounds, 1 every 3:00
12 BBJO (24/20”)
Max Reps RKBS (70/55 lbs) until 2:00
*goal: consistent or more RKBS each round
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:
12 Lat Pulldown (choose grip)
12 DB Lat Raise
FRIDAY
WEIGHTLIFTING
[2 Pos CN (hang, floor) + 2 JK] 5×1 @65, 65, 65, 70, 70% on a 2:30 INT
*use conservative, goal 1RM (same as last week)
CONDITIONING (competition/test)
A/B Partner Workout, alternating movements, 10 RFT:
20/16 Cal Row
10 TTB
5 PCN (155/105 lbs)
-20 minute cutoff-
*goal: break up movements less as workout goes on; pick weight on PCN you could do UB if needed
SUPPLEMENTAL TRAINING
PSN 5×3 @65, 65, 65, 70, 70%
*be sure to use your numbers for power snatch, not your full snatch
SATURDAY
WEIGHTLIFTING
DL 3@70%, 3@80%, AMrAP@90% on a 3:00 INT
*use same TM as last week
CONDITIONING (training) – every 1:30 x 20 (5 Rds of everything)
station 1) 50m sled push (BW) – as fast as possible
station 2) 1:00 Plank (can do weighted if too easy)
station 3) 16 Alt DBSN
station 4) 14 Alt Reverse Lunges (use same weight as DBSN)
*goal: at least :30 rest each station; can go up in weight but not back
SUPPLEMENTAL TRAINING
3 sets:
12 Standing Leg Abduction e/s
20 Standing Calf Raise
