MONDAY
WEIGHTLIFTING
SN 5×1@80, 80, 80, 85, 85% on a 2:30 INT
*use conservative, goal 1RM (same as last week)
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 15:
14 Farmers Carry Alt Lunges (athlete’s choose weight/BW)
12 Weighted Sit Ups (10/5 lbs)
10 Push Ups
*goal: move consistently while it is your time to move; full range of motion is more important than weight
SUPPLEMENTAL TRAINING
PCN + PJK 5×2 @80%
*be sure to use your numbers for power cleans and push jerks, not your full CNJK
TUESDAY
CONDITIONING (aerobic capacity)
A+B+C Partner Workout, 3 Rds for quality:
A) 3:00 Row
B) 3:00 Run
C) 3:00 Tire Flips
*goal: move at a pace that allows you to stay consistent for the entire workout; working on low intensity and consistent aerobic effort
WEDNESDAY
WEIGHTLIFTING
BN 5@75%, 3@85%, AMrAP@95% on a 3:00 INT
*use same TM as last week
BKSQ 5@75%, 3@85%, AMrAP@95% on a 3:30 INT
*use same TM as last week
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Lat Pulldown (choose grip)
15 DB Lat Raise
3 sets, heavier than last week:
15 B Stance DB RDL e/s @2110
15 Standing Leg Abduction e/s
*goal: experiment with 1) supersetting the upper body movements, then supersetting the lower body movements; 2) doing them all as a giant set; or 3) completing each exercise before moving on to the next; do what sounds fun!
THURSDAY
WEIGHTLIFTING
CNJK 5×1 @80, 80, 80, 85, 85% on a 2:30 INT
*use conservative, goal 1RM (same as last week)
CONDITIONING (practice) – EMOM 15:
min 1) 9 PCN
min 2) 9 Thrusters
min 3) 9 Lateral OTB Burpees
*goal: do PCN and Thrusters at same weight; can go up in weight but not back; work for no more than 45 seconds of each minute
SUPPLEMENTAL TRAINING
PSN 5×2 @80%
*be sure to use your numbers for power cleans and push jerks, not your full CNJK
FRIDAY
WEIGHTLIFTING
DL 5@75%, 3@85%, AMrAP@95% on a 3:30 INT
*use same TM as last week
CONDITIONING (competition/test)
A/B Partner Workout, alternating full rounds, 8 RFT:
40 DU
15 RKBS (70/55 lbs)
10 Russian Twists e/s (35/25 lbs)
*goal: sprint effort; pick weights/movements that allow you to move safely and unbroken
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Standing Leg Abduction e/s
25 Standing Calf Raise
SATURDAY
WEIGHTLIFTING
PR 5@75%, 3@85%, AMrAP@95% on a 2:30 INT
*use same TM as last week
CONDITIONING (training) – every 1:30 x 20 (5 Rds of everything)
station 1) 18/15 Cal Row
station 2) 10 DB/Plate Lat Raises at 3010
station 3) 100m Sled Push (just sled)
station 4) 16 SA DBSN (50/35 lbs)
*goal: consistent paces on each movement; do at least two rounds before you decide to go faster; at least 15 seconds rest each station
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Seated Cable Row@2111
15 DB Bicep Curl
