It’s max out week! For all our lifts this week, athletes have the option of going heavy for the day (H4tD). For Bench Press, Back Squat, Shoulder Press, and Deadlift, athletes can choose to either work up to their AMrAP at 95% or do singles up to a heavy for the day. Everyone will be lifting heavy this week, even if it’s not a max.
Just because you decide to max out one lift, doesn’t mean you need to max out them all. You may feel ready to try for something heavy on one lift but not another. Also, just because it’s heavy for the day doesn’t mean it needs to be a new personal record (PR).
MONDAY
WEIGHTLIFTING
BN – 15 minutes
5@75%, 3@85%, AMrAP@95%
-or-
5-7×1 up to a heavy for the day
*goal: heavier than AMrAP last week or new 1RM
BKSQ – 20 minutes
5@75%, 3@85%, AMrAP@95%
5-7×1 up to a heavy for the day
*goal: heavier than AMrAP last week or new 1RM
SUPPLEMENTAL TRAINING
3 sets:
15 Lat Pulldown (choose grip)
15 Incline DB BN
3 sets:
15 RDL
15 Glute Bridge -or- Hip Thrust
TUESDAY
CONDITIONING (aerobic capacity)
A+B+C Team Workout, 4 Rds for quality:
A) 4:30 min Row
B) 4:30 min Run
C) 4:30 min AMRAP of: 20 (5/5/5/5) SA RKBS (these should feel easy to do and easy on your body) + 20 AbMat Sit Ups + 20 Walking Lunges (BW)
*goal: move at a pace and choose weights that allow you to stay consistent for the entire workout; we are going for the fastest pace we can keep moving for the whole workout, so if you did well last week, try to go a *little* faster on each movement
SUPPLEMENTAL TRAINING
Choose between:
15 min for a lift/accessory work
15 min skill work
15 min mobility
WEDNESDAY
WEIGHTLIFTING
SN 5-7×1 up to a heavy for the day – 20 minutes
*goal: match or heavier than last week
CONDITIONING (competition/test)
A/B Partner Workout, alternating movements, AMRAP 10:
14 Front Rack Lunges (35s/20s lbs)
10 V Ups
6 Pull Ups
*goal: start at sprint pace and hang on as long as possible; full range of motion (ROM) on all movements
SUPPLEMENTAL TRAINING
PCN+JK 5-7×1 up to a heavy for the day
THURSDAY
WEIGHTLIFTING
PR – 15 minutes
5@75%, 3@85%, AMrAP@95%
-or-
5-7×1 up to a heavy for the day
*goal: heavier than AMrAP last week or new 1RM
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odd”) 2 sets of HSPU / HSPU practice / HS walk practice
“even”) 1:00 Max Rep (MR) Cal Row
*goal: consistent or more reps on HSPU, unless you make difficulty greater; consistent or more reps on row
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
3 sets:
15 SA Seated Cable Row e/s
15 DB Lat Raise
FRIDAY
WEIGHTLIFTING
DL – 20 minutes
5@75%, 3@85%, AMrAP@95%
-or-
5-7×1 up to a heavy for the day
*goal: heavier than AMrAP last week or new 1RM
CONDITIONING (training)
5 RFT:
40 DU
10 TTB
20 DB Box Step Ups (24/20″) (one 35/20 lbs)
5 PCN (155/105 lbs)
20 min cutoff
*goal: break up movements less as workout goes on
SUPPLEMENTAL TRAINING
3 sets:
15 Reverse Lunges e/s
30 Standing Calf Raise (10 toes in, 10 toes out, 10 toes straight)
SATURDAY
WEIGHTLIFTING
CNJK 5-7×1 up to a heavy for the day – 20 minutes
*goal: match or heavier than last week
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 30:
45/36 Calorie Row
28 WB (20/14 lbs)
20 (5/5/5/5) SA DB HGPCNJK (50/35 lbs)
12 Lateral Burpee over DB
4 Wall Walks
*goal: use row to pace yourself and your partner; break up movements less as workout goes on
SUPPLEMENTAL TRAINING
PSN 5-7×1 up to a heavy for the day
