MONDAY
PR 6 sets on a 2:30 INT
85×1, 90×1, 90×1, 72×5, 77×5, 81×3
*use conservative, goal 1RM (same number as last week)
CONDITIONING (training)
A+B Partner Workout, AMRAP 20:
A) 400m Run
B) 16 SA DB PP (50/35 lbs) + 10 Russian Twist e/s (50/35 lbs)
*goal: consistent or faster pace on run; pick a weight that you could do UB by the end; use same DB for PP and Russian Twist
SUPPLEMENTAL TRAINING
3 sets:
12 SA Seated Cable Row e/s
12 DB Lat Raise
TUESDAY
WEIGHTLIFTING
DL 6 sets on a 3:30 INT
85×1, 90×1, 90×1, 72×5, 77×5, 81×3
*use 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”) 8 Weighted Reverse Lunges e/s – hold weight however works for you
*goal: can go up in weight but not back; if you’ve been doing the supplemental training on DL day, go off of numbers you’ve been using for lunges; if not compare to 5/3/24
SUPPLEMENTAL TRAINING
3 sets:
12 Reverse Lunges e/s
30 Standing Calf Raise (10 toes in, 10 toes out, 10 toes straight)
WEDNESDAY
WEIGHTLIFTING
(CN Pull + HGCN + CN) + 2 JK
5 sets @70, 70 ,70, 75, 75% on a 2:30 INT
*off of conservative, goal 1RM
CONDITIONING (practice) – EMOM for 15 minutes:
min 1) 6 PCN – cycling
min 2) 10 Lateral OTB Burpee
min 3) Rest
*goal: can go up in weight but not back; breathing on purpose, same point of contact on the way up and the way down for the PCN; moving as fast as you can safely on burpees
SUPPLEMENTAL TRAINING
SN Pull 5×3 @70, 70, 70, 75, 75%
THURSDAY
WEIGHTLIFTING
BN 6 sets on a 3:00 INT
85×1, 90×1, 90×1, 72×5, 77×5, 81×3
*use conservative, goal 1RM (same number as last week)
BKSQ -or- FRSQ
6 sets on a 3:00 INT
85×1, 90×1, 90×1, 72×5, 77×5, 81×3
*use conservative, goal 1RM (same number as last week)
SUPPLEMENTAL TRAINING
3 sets:
12 Lat Pulldown (choose grip)
12 Incline DB BN
3 sets:
12 RDL
12 Glute Bridge -or- Hip Thrust
FRIDAY
CONDITIONING (aerobic capacity)
AMRAP 40:
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
SATURDAY
WEIGHTLIFTING
SN Pull + HGSN + SN + OHSQ
5 sets @70, 70 ,70, 75, 75% on a 2:30 INT
*off of conservative, goal 1RM
CONDITIONING (competition/test)
Come join us for a sendoff workout for Sam!
SUPPLEMENTAL TRAINING
JK 5×2 @70, 70, 70, 75, 75%
