TUESDAY
WEIGHTLIFTING
DL 5@65%, 5@75%, AMrAP@85% on a 3:30 INT
*add 5-10 lbs to TM from last week
TECHNIQUE REVIEW
Tire Flips – 5-10 minutes
CONDITIONING (training)
In teams of 3, waterfall style start, 4 RFT:
A) 25 AbMat Sit Ups
B) 2-6 tire flips (more for a lighter weight, fewer for a heavier weight)
C) Rest
Each person moves on to next station when all three teammates have completed their station.
Total time is called after 3rd person finishes their tire flips.
*goal: training good technique on the tire flips
SUPPLEMENTAL TRAINING
3 sets:
15 Standing Leg Abduction e/s
25 Standing Calf Raise
WEDNESDAY
WEIGHTLIFTING
CNJK 5×2 @70, 70, 70, 75, 75% on a 2:30 INT
*use conservative, goal 1RM (same as last week)
CONDITIONING (practice) – EMOM 15:
min 1) 5 PJK
min 2) 6-10 lateral OTB Burpees
min 3) Rest
*goal: purposeful breathing and smooth cycling before you add weight to PJK; can go up in weight but not back; efficiency on burpees before adding reps
SUPPLEMENTAL TRAINING
PSN 5×2 @75%
*be sure to use your numbers for power snatch, not your full snatch
THURSDAY
WEIGHTLIFTING
PR 5@65%, 5@75%, AMrAP@85% on a 3:30 INT
*add 2.5-5 lbs to TM from last week
CONDITIONING (training)
AMRAP 20:
400m Run
10 TTB
10 Hand Release Push Ups
15 RKBS (70/55 lbs)
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 SA Seated Cable Row e/s @2111
15 DB Bicep Curl
*be sure to use your numbers for power cleans and push jerks, not your full CNJK
FRIDAY
WEIGHTLIFTING
SN 5×2 @70, 70, 70, 75, 75% on a 2:30 INT
*use conservative, goal 1RM (same as last week)
CONDITIONING CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odd”) 1:00 athlete’s choice skill work
“even”) 5 PSN
*goal: can go up in weight, but not back; focus on breathing and points and contact before adding weight
SUPPLEMENTAL TRAINING
PCN + PJK 5×2 @70, 70, 70, 75, 75%
SATURDAY
WEIGHTLIFTING
BN 5@65%, 5@75%, AMrAP@85% on a 3:30 INT
*add 2.5-5 lbs to TM from last week
BKSQ 5@65%, 5@75%, AMrAP@85% on a 3:30 INT
*add 5-10 lbs to TM from last week
CONDITIONING (training)
A+B Partner Workout, AMRAP 30:
A) 200m (100m out and back) Sled Drag at BW
B) 15 WB (20/14 lbs) + 15 Russian Twists e/s (20/14 lbs) + 12 Army Push Ups
*goal: go for the push ups unbroken as long as possible
SUPPLEMENTAL TRAINING
3 sets:
15 Lat Pulldown (choose grip)
15 DB Lat Raise
3 sets:
15 B Stance DB RDL e/s @2110
15 Standing Leg Abduction e/s
