MONDAY
WEIGHTLIFTING
DL 5@75%, 3@85%, AMrAP@95% on a 3:00 INT
*use same TM as last week
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odd”) 1:00 athlete’s choice skill work
“even”) 12 (6/6) SA DB HGPCNJK
*goal: compare weights to 3/13/24; can go up in weight but not back
SUPPLEMENTAL TRAINING
3 sets:
15 Standing Leg Abduction e/s
25 Standing Calf Raise
TUESDAY
WEIGHTLIFTING
PR 5@75%, 3@85%, AMrAP@95% on a 3:00 INT
*use same TM as last week
CONDITIONING (training)
Row 3×12:00 for meters, Rest 2:00 between
*goal: compare to distances to 4/6/24; consistent within each repeat, and between repeats; we are getting ready for our row test this year, which will be a 30 minute row for distance
SUPPLEMENTAL TRAINING
3 sets:
15 SA Seated Cable Row e/s @2111
15 DB Bicep Curl
WEDNESDAY
WEIGHTLIFTING
2 Pos SN (knees, floor) 5×1 @70, 70, 70, 75, 75% on a 2:00 INT
*use conservative, goal 1RM (same as last week)
CONDITIONING (competition/test)
A/B Partner Workout, alternating movements, 8 RFT:
12 BJ (24/20”) – stand all the way up, step down
10 Burpees
8 OHSQ (75/55 lbs)
*goal: sprint effort that allows you to do BJ safely and OHSQ to full ROM
SUPPLEMENTAL TRAINING
PCN + PJK 5×2 @70, 70, 70, 75, 75%
*be sure to use your numbers for power cleans and push jerks, not your full CNJK
THURSDAY
WEIGHTLIFTING
BKSQ 5@75%, 3@85%, AMrAP@95% on a 3:00 INT
*use same TM as last week
CONDITIONING (training)
4 Rounds, 1 every 4:00:
400m Run
12 (6/6) SA KBSN (55/35 lbs)
MR AbMat Sit Ups until 3:00
*goal: consistent or greater number of reps 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:
15 B Stance DB RDL e/s @2110
15 Standing Leg Abduction e/s
FRIDAY
WEIGHTLIFTING
BN 5@75%, 3@85%, AMrAP@95% on a 3:00 INT
*use same TM as last week
CONDITIONING (practice) – EMOM 20:
min 1) A/B style, 1 round of Cindy – A/B/A
min 2) A/B style, 1 round of Cindy – B/A/B
min 3) A/B style, 1 round of Cindy – A/B/A
min 4) A/B style, 1 round of Cindy – B/A/B, etc…
*goal: scale with 4 PU, 8 Push Ups, 12 Air Squats; “Murph is next week, Saturday, 5/25/24! We are still getting ready!; if you are wearing a vest for it, wear that today
SUPPLEMENTAL TRAINING
3 sets:
15 Lat Pulldown (choose grip)
15 DB Lat Raise
