MONDAY
WEIGHTLIFTING
BN 3@70%, 3@80%, AMrAP@90% on a 3:00 INT
*same TM as last week (but if you didn’t do this last week, add 2.5-5 lbs to the TM from the week before)
BKSQ 3@70%, 3@80%, AMrAP@90% on a 3:00 INT
*same TM as last week (but if you didn’t do this last week, add 2.5-5 lbs to the TM from the week before)
SUPPLEMENTAL TRAINING
3 sets:
12 Lat Pulldown (choose grip)
12 Incline DB BN
3 sets:
12 RDL
12 Glute Bridge -or- Hip Thrust
TUESDAY
WEIGHTLIFTING
SN 5×1 @85, 90, 95, 95+, 95+% on a 2:30 INT
*use conservative, goal 1RM (same as last week)
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 10:
200m Run
12 Alt SA DBSN (50/35 lbs)
10 TTB
*goal: sprint effort; start at too fast of a pace and see how long you can hang on
WEDNESDAY
CONDITIONING (aerobic capacity)
A+B+C Team Workout, 4 Rds for quality:
A) 4:30 min Row
B) 4:30 min Run
C) 4:30 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
THURSDAY
WEIGHTLIFTING
DL 3@70%, 3@80%, AMrAP@90% on a 3:30 INT
*same TM as last week
CONDITIONING competition/test
A+B Partner Workout, 5 RFT:
A) 350/300m Row
B) 20 Alt Russian Twists (35/25 lbs) + 15 RKBS (55/35 lbs)
*goal: set steady pace on rower; transition AFAP from Russian Twists to KBS
SUPPLEMENTAL TRAINING
PCN + JK 5×1 @90, 90, 90, 95, 95%
*be sure to use your numbers for power cleans and jerk, not your full CNJK
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 Reverse Lunges e/s
30 Standing Calf Raise (10 toes in, 10 toes out, 10 toes straight)
FRIDAY
WEIGHTLIFTING
CNJK 5×1 @85, 90, 95, 95+, 95+% on a 2:30 INT
*use conservative, goal 1RM (same as last week)
CONDITIONING (practice) – EMOM 20:
min 1) 15-20 WB
min 2) 3-5 Strict Pull Up
min 3) 3 PCN, performed as singles
min 4) Rest
*goal: add weight to pull ups if you have done 5×5 unweighted so far (can go up in weight but not back); compare WB to 7/10/24
SUPPLEMENTAL TRAINING
PSN 5×1 @90, 90, 90, 95, 95%
*be sure to use your numbers for power snatch, not your full snatch
SATURDAY
WEIGHTLIFTING
PR 3@70%, 3@80%, AMrAP@90% on a 3:00 INT
*same TM as last week
CONDITIONING (training) – every 1:30 x 20 (5 Rds of everything)
station 1) 15/12 Cal Row
station 2) 3-5 Tire Flips
station 3) 10 BBJO (24/20″)
station 4) 10-15 Weighted Sit Ups
*goal: at least :30 rest each station; make sure to squeeze head vs pull on neck for sit ups; can move around in weight on tire flips
SUPPLEMENTAL TRAINING
3 sets:
12 SA Seated Cable Row e/s
12 DB Lat Raise
