MONDAY
WEIGHTLIFTING
DL 6 sets on a 3:30 INT
3×1 @80, 85, 90%, 3×3 @72, 77, 81%
*use conservative, goal 1RM based on your most recent 1RM/heavy single as your 100% – same number as last week
CONDITIONING (training)
A+B Partner Workout, 5 Rds:
A) 2:00 Row for meters
B) 30 alt Russian Twist (15 e/s)
*goal: consistent or more meters every round; can go up in weight on Russian Twists but not back
SUPPLEMENTAL TRAINING
3 sets:
10 Reverse Lunges e/s
30 Standing Calf Raise (10 toes in, 10 toes out, 10 toes straight)
TUESDAY
WEIGHTLIFTING
(CN Pull + HGCN + CN) + 2 JK
5 sets @65, 65, 65, 70, 70% on a 2:30 INT
*off of conservative, goal 1RM – same number as last week
CONDITIONING (competition/test)
A/B Partner Workout, alternating movements, AMRAP 10:
200m Run
10 DB Devil Cleans (25/15 lbs)
20 AbMat Sit Ups
*goal: sprint effort; pick a weight that allows you to move quickly while keeping your back straight; start fast and hang on as long as you can
SUPPLEMENTAL TRAINING
SN High Pull 6×3 @65, 65, 65, 70, 70%
WEDNESDAY
WEIGHTLIFTING
BN 6 sets on a 3:00 INT
3×1 @80, 85, 90%, 3×3 @72, 77, 81%
*use conservative, goal 1RM based on your most recent 1RM/heavy single as your 100% – same number as last week
BKSQ -or- FRSQ
6 sets on a 3:00 INT
3×1 @80, 85, 90%, 3×3 @72, 77, 81%
*use conservative, goal 1RM based on your most recent 1RM/heavy single as your 100% – same number as 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
THURSDAY
CONDITIONING (aerobic capacity)
AMRAP 36:
800m Run
1000m/800m Row
48 Single Unders
16 Alternating V-Ups
8 Inch Worms
*goal: move at a pace and choose weights that allow you to stay consistent for the entire workout – try to finish a round in roughly the same amount of time every time; heart rate should stay between 65-85%
SUPPLEMENTAL TRAINING
Choose between:
15 min for a lift/accessory work
15 min skill work
15 min mobility
FRIDAY
WEIGHTLIFTING
SN Pull + HGSN + SN + OHSQ
5 sets @65, 65, 65, 70, 70% on a 2:30 INT
*off of conservative, goal 1RM – same number as last week
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odd”) 1:00 athlete’s choice skill work
“even”) HS walk / HSPU skill work
*goal: high quality movement; try something that scares you
SUPPLEMENTAL TRAINING
JK 5×2 @65, 65, 65, 70, 70%
SATURDAY
WEIGHTLIFTING
PR 6 sets on a 2:30 INT
3×1 @80, 85, 90%, 3×3 @72, 77, 81%
*use conservative, goal 1RM based on your most recent 1RM/heavy single as your 100% – same number as last week
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 32:
100m Sled Push (@BW totaled on sled)
24 WB (20/14 lbs)
12 BBJO (24/20”)
8 CTB Pull Ups
4 PCN (155/105 lbs)
*goal: break up movements less as workout goes on; have fun 🙂
SUPPLEMENTAL TRAINING
3 sets:
10 SA Seated Cable Row e/s
10 DB Lat Raise
