MONDAY
WEIGHTLIFTING
PR 5@40%, 5@50%, 5@60% on a 2:00 INT
*use same TM as last week
CONDITIONING (training)
Run 3×4:00, 1:00 Rest
*goal: steady work pace for whole four minutes, *not slow*; compare distances/paces to 4/23/24
SUPPLEMENTAL TRAINING
2 sets, equal to last week:
15 Seated Cable Row @2111
15 DB Bicep Curl
TUESDAY
WEIGHTLIFTING
SN 5×2@70% on a 2:30 INT
*use conservative, goal 1RM (same as last week)
CONDITIONING (practice) – EMOM 15:
min 1) 10 (5/5) SA DB HGPCNJK (50/35 lbs)
min 2) 8 TTB
min 3) 10 (5/5) DB Step Ups (50/35 lbs) (24/20”)
*goal: can go up in weight but not back; break up TTB less as workout goes on
SUPPLEMENTAL TRAINING
PCN + PJK 5×2 @70%
*be sure to use your numbers for power cleans and push jerks, not your full CNJK
WEDNESDAY
CONDITIONING (aerobic capacity)
A+B+C Partner Workout, 3 Rds for quality:
A) 3:00 Row
B) 3:00 Run / BW step ups
C) 3:00 Tire Flips
*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 run — maybe just walk or choose another option
SUPPLEMENTAL TRAINING
Choose between:
15 min for a lift/accessory work
15 min skill work
15 min mobility
THURSDAY
WEIGHTLIFTING
BN 5@40%, 5@50%, 5@60% on a 2:30 INT
*use same TM as last week
BKSQ 5@40%, 5@50%, 5@60% on a 2:30 INT
*use same TM as last week
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 Lat Pulldown (choose grip)
15 DB Lat Raise
2 sets, equal to last week:
15 B Stance DB RDL e/s @2110
15 Standing Leg Abduction e/s
FRIDAY
WEIGHTLIFTING
CNJK 5×1@70% on a 2:30 INT
*use conservative, goal 1RM (same as last week)
CONDITIONING (practice) – every 1:30 x 10 (5 Rounds)
odds) 1:00 athlete’s choice skill work
evens) 6 HGPCN
*goal: can go up in weight but not back; focus on breathing and consistent points of contact before adding weight; compare weights to 2/5/24 and 2/22/24 and 4/16/24
SUPPLEMENTAL TRAINING
PSN 5×2 @70%
*be sure to use your numbers for power snatches, not your full snatches
SATURDAY
WEIGHTLIFTING
DL 5@40%, 5@50%, 5@60% on a 3:00 INT
*use same TM as last week
CONDITIONING (competition/test)
A+B Partner Workout, 4 RFT:
A) 45/36 Cal Row
B) 2 Rds of: 5 Pull Ups + 10 WB (20/14 lbs) + 15 RKBS (55/35 lbs)
more movements
*goal: consistent pace on rower; pick movements/weights that allow you to go UB and only rest after second round of KBS
SUPPLEMENTAL TRAINING
2 sets, equal to last week:
15 Standing Leg Abduction e/s
15 Standing Calf Raise
