MONDAY
WEIGHTLIFTING
BN 6 sets on a 3:00 INT
83×1, 88×1, 93×1, 50×10, 55×8, 60×6
*use conservative, goal 1RM (same number as last week)
**goal: focusing even more on aggression and confidence for first three sets, and controlling the negative on the last three sets
BKSQ -or- FRSQ
6 sets on a 3:00 INT
83×1, 88×1, 93×1, 50×10, 55×8, 60×6
*use conservative, goal 1RM (same number as last week)
**goal: focusing even more on aggression and confidence for first three sets, and controlling the negative on the last three sets
SUPPLEMENTAL TRAINING
3 sets (start at slightly heavier weight from week of 8/26):
10 Lat Pulldown (choose grip)
10 Incline DB BN
3 sets (start at slightly heavier weight from week of 8/26):
10 RDL
10 Glute Bridge -or- Hip Thrust
TUESDAY
CONDITIONING (aerobic capacity)
AMRAP 35:
500m/400m Row
10 Lunge w/ Twist
400m Run
10 Toes to Rig
5 Tire Flips
*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
WEDNESDAY
WEIGHTLIFTING
PR 6 sets on a 2:30 INT
83×1, 88×1, 93×1, 50×10, 55×8, 60×6
*use conservative, goal 1RM (same number as last week)
**goal: focusing even more on aggression and confidence for first three sets, and controlling the negative on the last three sets
CONDITIONING (practice) – EMOM for 25 minutes:
min 1) :45 MR strict pull ups
min 2) 20 AbMat Sit Ups
min 3) :45 MR Push Ups
min 4) 15 KBS (55/35 lbs)
min 5) Rest
*goal: high quality reps every round
SUPPLEMENTAL TRAINING
3 sets (start at slightly heavier weight from week of 8/26):
10 SA Seated Cable Row e/s
10 DB Lat Raise
THURSDAY
WEIGHTLIFTING
HGSN + SN + OHSQ
5 sets @80, 80, 80, 85, 85% on a 2:30 INT
*off of conservative, goal 1RM
CONDITIONING (training)
5 Rounds, 1 every 2:00:
32 DU
16 WB (20/14 lbs)
8 TTB
*goal: quick, purposeful transition from DU to WB, from WB to TTB; faster pace each round; at least :30 rest each round
SUPPLEMENTAL TRAINING
JK 5×2 @80, 80, 80, 85, 85%
FRIDAY
WEIGHTLIFTING
DL 6 sets on a 3:30 INT
83×1, 88×1, 93×1, 50×10, 55×8, 60×6
*use conservative, goal 1RM (same number as last week)
**goal: focusing even more on aggression and confidence for first three sets, and controlling the negative on the last three sets
CONDITIONING (competition/test)
A+B Partner Workout, 4 RFT:
A) 30/24 Cal Row
B) 5 HGPCN (115/85 lbs) + 10 HSPU
*goal: consistent or faster pace on each round
SUPPLEMENTAL TRAINING
3 sets (start at slightly heavier weight from week of 8/26):
10 Reverse Lunges e/s
30 Standing Calf Raise (10 toes in, 10 toes out, 10 toes straight)
SATURDAY
WEIGHTLIFTING
HGCN + CNJK
5 sets @80, 80, 80, 85, 85% on a 2:30 INT
*off of conservative, goal 1RM
CONDITIONING (training) – every 1:30 x 20 (5 Rds of everything):
station 1) 50m Sled Push (BW)
station 2) 8-12 Lateral over the bar Burpees
station 3) 18/15 Cal Row
station 4) 6-8 PJK
*goal: sprint on sled if you can; can go up in weight and reps but not back; at least :30 rest each station
SUPPLEMENTAL TRAINING
SN Pull 5×3 @90%
