MONDAY
WEIGHTLIFTING
DL 5@65%, 5@75%, AMrAP@85% on a 3:30 INT
*add 5-10 lbs to TM from last week
CONDITIONING (training)
A+B+C Team Workout, AMRAP 20:
A) 8 TTB
B) 10 (5/5) DB HGPCNJK (50/35 lbs)
C) 14/12 Cal Row
*goal: use takeaways from practice day last week; counts as one round when each person has completed A, B, and C; break up movements less as workout goes on; compare score to CF Open 18.1
SUPPLEMENTAL TRAINING
3 sets:
15 Standing Leg Abduction e/s
30 Standing Calf Raise (10 toes in, 10 toes out, 10 toes straight)
TUESDAY
WEIGHTLIFTING
PR 5@65%, 5@75%, AMrAP@85% on a 2:30 INT
*add 2.5-5 lbs to TM from last week
CONDITIONING (competition/test)
“Come back, Karen”
5 Rds, of 1:30 Work / 1:00 Rest
15 RKBS (70/55 lbs)
MR WB in remaining time – pick a weight that you could do 20-30 UB
*goal: THE WAY YOU WIN IS BY GETTING MORE WALL BALLS DONE THAN ANYONE ELSE; you can stop if you get to 150 ;); if more than one person gets to 150, the time is the tiebreak
SUPPLEMENTAL TRAINING
3 sets:
15 Seated Cable Row@2111
15 Standing EZ Bar Curl
WEDNESDAY
WEIGHTLIFTING
SN 5×1@80, 80, 80, 85, 85% on a 2:30 INT
*use conservative, goal 1RM (same as last week)
CONDITIONING (practice) – EMOM 15:
min 1) 12 (6/6) SA DB OH Lunge – alternate legs, switch arms after six
min 2) 2 sets of Strict Pull Up (at 00:00 and at 00:30)
min 3) Rest
*goal: range of motion and posture are more important than how much weight you use; can go up in weight but not back; add weight to strict pull ups if you can do all 5 rounds with weight
SUPPLEMENTAL TRAINING
PCN + PJK 5×2 @80%
*be sure to use your numbers for power cleans and push jerks, not your full CNJK
THURSDAY
CONDITIONING (aerobic capacity)
A+B+C Team Workout, 3 Rds for quality:
A) 4:00 Row
B) 4:00 Run / BW step ups
C) 4:00 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
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
FRIDAY
WEIGHTLIFTING
BN 5@65%, 5@75%, AMrAP@85% on a 3:30 INT
*add 2.5-5 lbs to TM from last week
BKSQ 5@65%, 5@75%, AMrAP@85% on a 3:30 INT
*add 5-10 lbs to TM from last week
SUPPLEMENTAL TRAINING
3 sets:
15 Lat Pulldown (choose grip)
15 DB Lat Raise
3 sets:
15 B Stance DB RDL e/s @2110
15 Glute Bridge -or- Hip Thrust
SATURDAY
WEIGHTLIFTING
CNJK 5×1@80, 80, 80, 85, 85% on a 2:30 INT
*use conservative, goal 1RM (same as last week)
CONDITIONING (training)
TBD
SUPPLEMENTAL TRAINING
PSN 5×2 @80%
*be sure to use your numbers for power snatch, not your full snatch
