MONDAY
CONDITIONING (aerobic capacity)
AMRAP 36:
800m Run
1000m/800m Row
48 Single Unders
16 Alternating V-Ups
8 Inch Worms
*goal: compare to 8/22/24; 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
TUESDAY
WEIGHTLIFTING
PR 6 sets on a 2:30 INT
3×2 @70, 75, 80% 3×5 @64, 68, 72%
*use conservative, goal 1RM (same number as last week)
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odd”) 5-10 Burpee Pull Ups
“even”) 12 Weighted Box Step Ups
*goal: can go up in reps but not back; can go up in weight but not back; posture and most efficient grip of dumbbell is focus; compare weights to 7/22/24
SUPPLEMENTAL TRAINING
2 sets:
15 SA Seated Cable Row e/s
15 DB Lat Raise
WEDNESDAY
WEIGHTLIFTING
HGSN + SN + OHSQ
5 sets @65, 65, ,65, 70, 70% on a 2:30 INT
*off of conservative, goal 1RM
CONDITIONING (competition/test)
A+B Partner Workout, alternating movements, AMRAP 16:
A) 30/24 Cal Row
B) 10 Alt DBSN (50/35 lbs) + 8 Goblet Squats (50/35 lbs)
*goal: consistent to faster pace on rower; choose weight that allows you to move right from DBSN to Goblet Squat
SUPPLEMENTAL TRAINING
JK 5×2 @65, 65, 65, 70, 70%
THURSDAY
WEIGHTLIFTING
DL 6 sets on a 3:30 INT
3×2 @70, 75, 80% 3×5 @64, 68, 72%
*use conservative, goal 1RM (same number as last week)
CONDITIONING (training)
42-30-18
DU (double amount for single unders)
21-15-9
TTB
*goal: sprint effort; pick the most difficult version of the movement that allows you to move safely and quickly
SUPPLEMENTAL TRAINING
2 sets:
15 Reverse Lunges e/s
30 Standing Calf Raise (10 toes in, 10 toes out, 10 toes straight)
FRIDAY
WEIGHTLIFTING
HGCN + CNJK
5 sets @65, 65, ,65, 70, 70% on a 2:30 INT
*off of conservative, goal 1RM
CONDITIONING (practice) – EMOM for 15 minutes:
min 1) 2 sets of HSPU
min 2) 5 HGPCN
min 3) Rest
*goal: compare weights to 4/16/24 and 6/21/24; purposeful breathing and cycling on HGPCN before adding weight
SUPPLEMENTAL TRAINING
SN Pull 5×3 @65, 65, 65, 70, 70%
SATURDAY
WEIGHTLIFTING
BN 6 sets on a 3:00 INT
3×2 @70, 75, 80% 3×5 @64, 68, 72%
*use conservative, goal 1RM (same number as last week)
BKSQ -or- FRSQ
6 sets on a 3:00 INT
3×2 @70, 75, 80% 3×5 @64, 68, 72%
*use conservative, goal 1RM (same number as last week)
SUPPLEMENTAL TRAINING
2 sets:
15 Lat Pulldown (choose grip)
15 Incline DB BN
2 sets:
15 RDL
15 Glute Bridge -or- Hip Thrust
