MONDAY
WEIGHTLIFTING
5 sets on a 2:30 INT
HGCN + CNJK 2 sets @80, 85%
CNJK 3 sets @90%
*off of conservative, goal 1RM
CONDITIONING (practice) – EMOM for 15 min:
min 1) 10-15 UB WB
min 2) 15-20 Hollow Body Crunches
min 3) 5-10 Pull Ups
*goal: can go up in weight but not back; if you drop the ball or rest, start the set over; can only go down in reps if you go heavier
SUPPLEMENTAL TRAINING
SN Pull 5×2 @100%
TUESDAY
WEIGHTLIFTING
BN 6 sets on a 3:00 INT
88×1, 93×1, 93×1, 50×10, 55×10, 60×8
*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
88×1, 93×1, 93×1, 50×10, 55×10, 60×8
*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
12 Lat Pulldown (choose grip)
12 Incline DB BN
3 sets:
12 RDL
12 Glute Bridge -or- Hip Thrust
WEDNESDAY
CONDITIONING (aerobic capacity)
AMRAP 40:
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
THURSDAY
WEIGHTLIFTING
PR 6 sets on a 2:30 INT
88×1, 93×1, 93×1, 50×10, 55×10, 60×8
*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 (training)
A/B Partner Workout, alternating full rounds, 10 RFT:
10 HSPU
10 DL @50% of actual max
*goal: this is prep for benchmark workout ‘Diane’; if you have a previous score look it up; main focus is figuring out set size of HSPU and DL that work for you
SUPPLEMENTAL TRAINING
3 sets (start at slightly heavier weight from week of 8/26):
12 SA Seated Cable Row e/s
12 DB Lat Raise
FRIDAY
WEIGHTLIFTING
5 sets on a 2:30 INT
HGSN + SN + OHSQ 1 set @80%
SN + OHSQ 1 set@85%
SN 3 sets @90%
*off of conservative, goal 1RM
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything):
“odds”) 1:00 athlete’s choice skill work
“evens”) 2-3 sets of TTB / TTB skill work
*goal: quality of whatever you choose; compare TTB to 7/10/24
SUPPLEMENTAL TRAINING
JK 3×2 @85%, 2×1 @90%
SATURDAY
WEIGHTLIFTING
DL 6 sets on a 3:30 INT
88×1, 93×1, 93×1, 50×10, 55×10, 60×8
*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, alternating movements, AMRAP Infinity:
45/36 Cal Row
15 BBJO (24/20″)
12 RKBS (70/55 lbs)
9 Russian Twist e/s (45/35 lbs)
5 MU
*goal: consistent pace on rower; break up movements less as workout goes on
SUPPLEMENTAL TRAINING
3 sets:
12 Reverse Lunges e/s
30 Standing Calf Raise (10 toes in, 10 toes out, 10 toes straight)
