MONDAY
WEIGHTLIFTING
SN 5×1 @85, 90, 95, 95+, 95+% on a 2:30 INT
*use conservative, goal 1RM (same as last week)
CONDITIONING (practice) – EMOM 15:
min 1) 12 Alt SA DBSN
min 2) 12 (6/6) DB Box Step Ups
min 3) Rest
*goal: can go up in weight but not back; breathing on purpose for every rep; smooth transition on DBSN; chest up on step ups
SUPPLEMENTAL TRAINING
PCN + JK 5×1 @90%
*be sure to use your numbers for power cleans and jerk, not your full CNJK
TUESDAY
CONDITIONING (aerobic capacity)
A+B+C Team Workout, 4 Rds for quality:
A) 4:00 min Row
B) 4:00 min Run
C) 4:00 min AMRAP of: 20 (5/5/5/5) SA RKBS + 20 AbMat Sit Ups + 20 Walking Lunges (BW)
*goal: move at a pace and choose weights that allow you to stay consistent for the entire workout; try for a slightly faster pace than last Monday and the Saturday before
SUPPLEMENTAL TRAINING
Choose between:
15 min for a lift/accessory work
15 min skill work
15 min mobility
WEDNESDAY
WEIGHTLIFTING
DL 5@65%, 5@75%, AMrAP@85% on a 3:30 INT
*add 5-10 lbs to training max (TM) from last week
CONDITIONING (competition/test)
A/B Partner Workout, alternating movements, AMRAP 15:
40 DU
20 SA DB PP (50/35 lbs)
10 TTB
*goal: PP do not need to be alternating, just need an even amount (10) on each side;
SUPPLEMENTAL TRAINING
3 sets:
10 Reverse Lunges e/s
30 Standing Calf Raise (10 toes in, 10 toes out, 10 toes straight)
THURSDAY
WEIGHTLIFTING
CNJK 5×1 @85, 90, 95, 95+, 95+% on a 2:30 INT
*use conservative, goal 1RM (same as last week)
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odd”) 15/12 Calorie Row
“even”) 10 Thrusters
*goal: consistent splits on rower (lower reps if it will take you longer than a minute); can go up in weight but not back on thrusters; purposeful breathing on both movements
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
PSN 5×1 @90%
*be sure to use your numbers for power snatch, not your full snatch
FRIDAY
WEIGHTLIFTING
PR 5@65%, 5@75%, AMrAP@85% on a 2:30 INT
*add 2.5-5 lbs to training max (TM) from last week
CONDITIONING (training)
Run 3-4x800m, Rest 2:00
*goal: consistent to negative splits; compare times to 6/7/24
SUPPLEMENTAL TRAINING
3 sets:
10 SA Seated Cable Row e/s
10 DB Lat Raise
SATURDAY
WEIGHTLIFTING
BN 5@65%, 5@75%, AMrAP@85% on a 3:00 INT
*add 2.5-5 lbs to training max (TM) from last week
BKSQ 5@65%, 5@75%, AMrAP@85% on a 3:00 INT
*add 5-10 lbs to training max (TM) from last week
SUPPLEMENTAL TRAINING
3 sets:
10 Lat Pulldown (choose grip)
10 Incline DB BN
3 sets:
10 RDL
10 Glute Bridge -or- Hip Thrust
