MONDAY
CONDITIONING (aerobic capacity)
A+B+C Team Workout, 4 Rds for quality:
A) Row as long as it takes partner B
B) ~300m Walk
C) Tire Flips as long as it takes partner B, one every ~30 seconds (no more than 10)
*goal: move at a pace that allows you to stay consistent for the entire workout; working on low intensity and consistent aerobic effort; if you are not hydrated or not feeling like it’s a good idea to be outside, don’t go outside — choose another lower intensity option
SUPPLEMENTAL TRAINING
Choose between:
15 min for a lift/accessory work
15 min skill work
15 min mobility
TUESDAY
WEIGHTLIFTING
DL 5@40%, 5@50%, 5@60% on a 3:00 INT
*use same training max as last week
CONDITIONING (competition/test)
6 RFT:
3 Wall Walks
6 PCN (135/95 lbs)
12 Russian Twist e/s (45/35 lbs)
*goal: good posture on wall walks; pick a weight for PCN that you could do UB, even though you do not need to do it UB
SUPPLEMENTAL TRAINING
2 sets, equal to last week:
15 Standing Leg Abduction e/s
30 Standing Calf Raise (10 toes in, 10 toes out, 10 toes straight)
WEDNESDAY
WEIGHTLIFTING
CNJK 3×2@70%, 2×1 @75% on a 2:30 INT
*use conservative, goal 1RM (same as last week)
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odd”) 1:00 athlete’s choice skill work
“even”) 20-40 DU / DU practice
*goal: can go up in reps but not back; try not to go until failure on any movements/sets
SUPPLEMENTAL TRAINING
PSN 5×2 @75%
*be sure to use your numbers for power snatch, not your full snatch
THURSDAY
WEIGHTLIFTING
PR 5@40%, 5@50%, 5@60% on a 2:00 INT
*use same training max as last week
CONDITIONING (training)
5 Rounds, 1 every 5:00
500m Row
10 Burpees
*goal: consistent to negative splits on rower
OPTIONAL ACTIVE RECOVERY
About 20-25 minutes for quality:
Row/Jog/Bike 2:00
Jog/Walk/Bike 2:00
Mobility/Static Stretching/Foam Rolling 4:00
*goal: move continuously, but at a very easy pace (if you have a HR monitor, HR should stay at or below 70%); times do not have to be exact — if you finish your jog at a good spot and it’s below 2:00 no worries, if it’s over no worries
SUPPLEMENTAL TRAINING
2 sets, equal to last week:
15 Seated Cable Row@2111
15 Standing EZ Bar Curl
FRIDAY
WEIGHTLIFTING
BN 5@40%, 5@50%, 5@60% on a 2:30 INT
*use same training max as last week
BKSQ 5@40%, 5@50%, 5@60% on a 2:30 INT
*use same training max as last week
SUPPLEMENTAL TRAINING
2 sets, equal to last week:
15 Lat Pulldown (choose grip)
15 DB Lat Raise
2 sets, equal to last week:
15 B Stance DB RDL e/s @2110
15 Glute Bridge -or- Hip Thrust
SATURDAY
WEIGHTLIFTING
SN 3×2@70%, 2×1 @75% on a 2:30 INT
*use conservative, goal 1RM (same as last week)
CONDITIONING (practice) – EMOM 30:
min 1) 10 RDL
min 2) 6 SA DB PP e/s
min 3) 10 Alt Cossack Squats
min 4) 3-5 Strict Pull Up / 6-10 Ring Rows
min 5) 5 KB/DB Windmill e/s
*goal: range of motion and controlled tempo is more important than weight; can go up in weight but not back
SUPPLEMENTAL TRAINING
PCN + JK 5×2 @75%
*be sure to use your numbers for power cleans and push jerks, not your full CNJK
