MONDAY
WEIGHTLIFTING
BKSQ 3@70%, 3@80%, AMrAP@90% on a 3:00 INT
*use same TM as last week
CONDITIONING (practice) – EMOM 15:
min 1) 3-6 Strict Pull Ups
min 2) 10-15 WB
min 3) 20-50 DU / DU practice
*goal: don’t be afraid to try a heavier weight than normal and do fewer reps; can go pull ups weighted if too easy
SUPPLEMENTAL TRAINING
3 sets:
15 B Stance DB RDL e/s @2110
15 Standing Leg Abduction e/s
TUESDAY
WEIGHTLIFTING
BN 3@70%, 3@80%, AMrAP@90% on a 3:00 INT
*use same TM as last week
CONDITIONING (competition/test)
Remix of CompTrain’s “Blistering Pace”
5 Rounds:
250/225m Row
25-20-15-10-5 RKBS (55/35 lbs)
-directly into-
5 Rounds:
200m Run
15-12-9-6-3
Weighted Hollow Body Flutter Kicks (four count)
-20 min cutoff-
*goal: have fun; set consistent paces and try to break up movements less
SUPPLEMENTAL TRAINING
3 sets:
15 Lat Pulldown (choose grip)
15 DB Lat Raise
WEDNESDAY
WEIGHTLIFTING
CNJK 3×2 @75%, 2×1@80% on a 2:30 INT
*use conservative, goal 1RM (same as last week)
CONDITIONING (training)
A+B+C Partner Workout, AMRAP 15:
A) 3 Wall Walks
B) 2-6 Tire Flips
C) 15 Russian Twist e/s (45/35 lbs)
*goal: only go as high as good posture allows on wall walks;
SUPPLEMENTAL TRAINING
PSN 5×2 @75%
*be sure to use your numbers for power snatch, not your full snatch
THURSDAY
WEIGHTLIFTING
DL 3@70%, 3@80%, AMrAP@90% on a 3:30 INT
*use same TM as last week
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odd”) 1:00 athlete’s choice skill work
“even”) 10-16 SA DBSN
*goal: can go up in weight but not back; prioritize straight back, breathing, then smooth transition from hand to hand
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 Standing Leg Abduction e/s
25 Standing Calf Raise
FRIDAY
WEIGHTLIFTING
PR 3@70%, 3@80%, AMrAP@90% on a 2:30 INT
*use same TM as last week
CONDITIONING (training)
Run 3-4x800m, Rest 2:00
*goal: compare times to 4/10/24; consistent or negative splits
SUPPLEMENTAL TRAINING
3 sets:
15 Seated Cable Row@2111
15 DB Bicep Curl
SATURDAY
WEIGHTLIFTING
SN 3×2 @75%, 2×1@80% on a 2:30 INT
*use conservative, goal 1RM (same as last week)
CONDITIONING (training)
A+B Partner Workout, AMRAP 36:
A) 60/48 Cal Row
B) 16 BBJO (24/20”) + 8 Strict Leg Raises
*goal: consistent pace on rower; control on leg raises
SUPPLEMENTAL TRAINING
PCN + PJK 5×2 @75%
*be sure to use your numbers for power cleans and push jerks, not your full CNJK
