MONDAY
WEIGHTLIFTING
DL 6 sets on a 3:00 INT
93×1, 93×1, 93×1, 50×10, 55×10, 60×10
*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)
Row 5×2:00 on / 2:00 rest
*goal: consistent or more meters each interval; compare scores to 8/19/24
SUPPLEMENTAL TRAINING
3 sets:
15 Reverse Lunges e/s
30 Standing Calf Raise (10 toes in, 10 toes out, 10 toes straight)
TUESDAY
WEIGHTLIFTING
CNJK 5×1 @90, 90, 90, 90+, 90+% on a 2:30 INT
*off of conservative, goal 1RM
CONDITIONING (practice) – EMOM 15:
min 1) 2 sets of HSPU / HSPU skill work
min 2) 6-10 pistol squats / pistol squat skill work
min 3) :30 weighted plank
*goal: quality reps; consistent or more reps as workout goes on
SUPPLEMENTAL TRAINING
SN Pull 5×2 @105%
WEDNESDAY
WEIGHTLIFTING
BN 6 sets on a 2:30 INT
93×1, 93×1, 93×1, 50×10, 55×10, 60×10
*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 2:30 INT
93×1, 93×1, 93×1, 50×10, 55×10, 60×10
*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
15 Lat Pulldown (choose grip)
15 Incline DB BN
3 sets:
15 RDL
15 Glute Bridge -or- Hip Thrust
THURSDAY
CONDITIONING (aerobic capacity)
AMRAP 45:
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
FRIDAY
WEIGHTLIFTING
PR 6 sets on a 2:00 INT
93×1, 93×1, 93×1, 50×10, 55×10, 60×10
*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)
6 RFT:
4 PCN (155/105 lbs)
8 Pull Ups
12 Lateral OTB Burpee
*goal: break up movements less as workout goes on; consistent or faster paces per round
SUPPLEMENTAL TRAINING
3 sets (start at slightly heavier weight from week of 8/26):
15 SA Seated Cable Row e/s
15 DB Lat Raise
SATURDAY
WEIGHTLIFTING
SN 5×1 @90, 90, 90, 90+, 90+% on a 2:30 INT
*off of conservative, goal 1RM
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 30:
100m Sled Push (BW)
30 Box Step Ups (24/20″) (50/35 lbs)
20 Alt DBSN (50/35 lbs)
15 Weighted Sit Ups (with DB/plate overhead) (20/15 lbs)
5 Wall Walks
*goal: all of these movements are meant to be broken up, at least at the beginning; see which movements you can make bigger sets as the workout goes on
SUPPLEMENTAL TRAINING
JK 5×1 @90, 90, 90, 90+, 90+%
