MONDAY
WEIGHTLIFTING
SN 5 sets on a 2:30 INT
75×2, 80×1, 85×1, 90×1, 90+x1
*off of conservative, goal 1RM
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 10:
200m Run (100m down and back)
20 AbMat Sit Ups
16 Alt DBSN (50/35 lbs)
*goal: sprint effort on Sit Ups and DBSN; see if you can speed up on 200m Run as workout goes on
SUPPLEMENTAL TRAINING
JK 5 sets:
75×2, 80×1, 85×1, 90×1, 90+x1
TUESDAY
WEIGHTLIFTING
PR 6 sets on a 2:30 INT
85×1, 90×1, 95×1, 55×10, 60×8, 65×6
*use conservative, goal 1RM (same number as last week)
**goal: focusing even more on aggression and confidence for first three sets, and controlling the negative on the last three sets
CONDITIONING (competition/test)
5 RFT:
40 DU
10 Thrusters (95/65 lbs)
10 TTB
*goal: break up movements less as workout goes on; pick a weight for Thrusters that you could do UB
SUPPLEMENTAL TRAINING
3 sets (start slightly heavier than week of 9/16):
10 SA Seated Cable Row e/s
10 DB Lat Raise
WEDNESDAY
WEIGHTLIFTING
DL 6 sets on a 3:30 INT
85×1, 90×1, 95×1, 55×10, 60×8, 65×6
*use conservative, goal 1RM (same number as last week)
**goal: focusing even more on aggression and confidence for first three sets, and controlling the negative on the last three sets
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 20:
500m Row
15 RKBS (70/55 lbs)
10 BBJO (24/20″)
*goal: consistent to faster pace on rower with consistent pace on KBS and Burpees
SUPPLEMENTAL TRAINING
3 sets (start slightly heavier than week of 9/16):
10 Reverse Lunges e/s
30 Standing Calf Raise (10 toes in, 10 toes out, 10 toes straight)
THURSDAY
WEIGHTLIFTING
CNJK 5 sets on a 2:30 INT
75×2, 80×1, 85×1, 90×1, 90+x1
*off of conservative, goal 1RM
CONDITIONING (practice) – EMOM 15:
min 1) :30 CTB PU
min 2) :30 HSPU
min 3) :30 Alt Pistol Squats
*goal: consistent or more reps each round; pay attention to how/if increasing reps on one movement affects ability to increase reps on other movements
SUPPLEMENTAL TRAINING
SN Pull 5×2 @100%
FRIDAY
WEIGHTLIFTING
BN 6 sets on a 3:00 INT
85×1, 90×1, 95×1, 55×10, 60×8, 65×6
*use conservative, goal 1RM (same number as last week)
**goal: focusing even more on aggression and confidence for first three sets, and controlling the negative on the last three sets
BKSQ -or- FRSQ
6 sets on a 3:00 INT
85×1, 90×1, 95×1, 55×10, 60×8, 65×6
*use conservative, goal 1RM (same number as last week)
**goal: focusing even more on aggression and confidence for first three sets, and controlling the negative on the last three sets
SUPPLEMENTAL TRAINING
3 sets (start slightly heavier than week of 9/16):
10 Lat Pulldown (choose grip)
10 Incline DB BN
3 sets (start slightly heavier than week of 9/16):
10 RDL
10 Glute Bridge -or- Hip Thrust
SATURDAY
CONDITIONING (aerobic capacity)
AMRAP 40:
400m Run
16 Weighted Sit Ups (arms overhead) (10/5 lbs)
40/32 Cal Row
8 (Lunge + Lunge + Air Squat) (BW)
12 Ring Rows / 4 Strict Pull Ups
*goal: move at a pace and choose weights that allow you to stay consistent for the entire workout – try to finish a round in roughly the same amount of time every time; heart rate should stay between 65-85%
SUPPLEMENTAL TRAINING
Choose between:
15 min for a lift/accessory work
15 min skill work
15 min mobility
