MONDAY
WEIGHTLIFTING
DL 5@75%, 3@85%, AMrAP@95% on a 3:30 INT
*use same training max as last week
CONDITIONING (competition/test)
A+B+C Team version of CompTrain’s “Spin Move”, 5 RFT:
A) 50 DU / SU
B) 25-20-15-10-5 Alt SA DBSN (50/35 lbs)
C) 15/12 Cal Row
18 min cutoff
One round is complete when each person has done A, B, and C.
*goal: switch to next station when each person has completed their task; choose weight that you could do at least 20 reps UB; break up movements less as workout goes on
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Standing Leg Abduction e/s
30 Standing Calf Raise (10 toes in, 10 toes out, 10 toes straight)
TUESDAY
WEIGHTLIFTING
CNJK 5×1@85, 90, 90+, 90+, 90+% 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”) 6 FRSQ @30, 35, 40, 45, 50%
*goal: metcon breathing instead of weightlifting breathing on FRSQ; focus on going AFAP that allows you to breathe on purpose and keep the weight steadily on you
SUPPLEMENTAL TRAINING
PSN 5×1 @85, 85, 85, 90, 90%
*be sure to use your numbers for power snatch, not your full snatch
WEDNESDAY
WEIGHTLIFTING
PR 5@75%, 3@85%, AMrAP@95% on a 2:30 INT
*use same training max as last week
CONDITIONING (training) – EMOM 25:
min 1) 6-10 TTB
min 2) 10-15 RKBS
min 3) 6-10 HSPU
min 4) 10-15 WB
min 5) REST
*goal: can go up in reps but not back (unless you are making the movement more difficult)
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Seated Cable Row@2111
15 Standing EZ Bar Curl
THURSDAY
WEIGHTLIFTING
BN 5@75%, 3@85%, AMrAP@95% on a 3:00 INT
*use same training max as last week
BKSQ 5@75%, 3@85%, AMrAP@95% on a 3:00 INT
*use same training max 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
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
FRIDAY
WEIGHTLIFTING
SN 5×1@85, 90, 90+, 90+, 90+% on a 2:30 INT
*use conservative, goal 1RM (same as last week)
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 16:
12 BBJO (24/20”)
8 OHSQ (95/65 lbs) (scale with 40-45% of max)
4 Strict Pull Ups
*goal: full ROM on OHSQ and PU is more important than weight or speed, respectively
SUPPLEMENTAL TRAINING
PCN + JK 5×1 @85, 85, 85, 90, 90%
*be sure to use your numbers for power cleans and push jerks, not your full CNJK
SATURDAY
CONDITIONING (aerobic capacity)
A+B+C Team Workout, 4 Rds for quality:
A) 3:30 Row
B) 3:30 Run / BW step ups
C) 3:30 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
