MONDAY
WEIGHTLIFTING
(SN High Pull + HGSN + OHSQ) on a 2:30 INT
5×2 @55, 55, 55, 60, 60%
*off of conservative, goal 1RM (slightly heavier than heavy single from last week)
CONDITIONING (practice) – EMOM 15:
min 1) 3-6 Strict Pull Ups
min 2) 5 DB Box Step Ups e/s
min 3) :30 Plank
*goal: perfect posture and positioning before adding weight; can go up in weight but not back
SUPPLEMENTAL
(1 JK Drive + 1 PP + 1 JK) 5×2 @40, 40, 40, 45, 45%
TUESDAY
WEIGHTLIFTING
BN 5 sets on a 3:00 INT
75×2, 80×1, 50×6, 55×6, 60×6
*use conservative, goal 1RM (2.5-5 lbs added to heavy single from last week)
BKSQ -or- FRSQ 5 sets on a 3:00 INT
75×2, 80×1, 50×6, 55×6, 60×6
*use conservative, goal 1RM (5-10 lbs added to heavy single from last week)
SUPPLEMENTAL
2 sets:
10 Cable Flye
10 OH Tricep Extensions
2 sets:
10 Standing Leg Abduction e/s
10 Seated Hamstring Curl
WEDNESDAY
CONDITIONING (aerobic capacity)
AMRAP 30:
500/450m Row
4-8 Tire Flips
60 Single Unders
10 (5 e/s) DB Plank Pull Throughs
*goal: move at pace that allows you to speak but not carry on full conversations
SUPPLEMENTAL
Choose between:
15 min lift/accessory work
15 min skillwork
15 min mobility
THURSDAY
WEIGHTLIFTING
(CN High Pull + HGCN + JK) on a 2:30 INT
5×2 @55, 55, 55, 60, 60%
*off of conservative, goal 1RM (slightly heavier than heavy single from last week)
CONDITIONING (practice) – Every 1:30 x10 (5 Rounds)
station 1) 1:00 athlete’s choice skillwork
station 2) TBD
SUPPLEMENTAL
SN Pull 5×5 @90%
FRIDAY
WEIGHTLIFTING
PR 5 sets on a 3:00 INT
75×2, 80×1, 50×6, 55×6, 60×6
*use conservative, goal 1RM (2.5-5 lbs added to heavy single from last week)
CONDITIONING
TBD
SUPPLEMENTAL
2 sets:
10 DB Iron Cross
10 DB Bicep Curls
SATURDAY
WEIGHTLIFTING
DL 5 sets on a 3:00 INT
75×2, 80×1, 50×6, 55×6, 60×6
*use conservative, goal 1RM (5-10 lbs added to heavy single from last week)
CONDITIONING
TBD
SUPPLEMENTAL
2 sets:
10 Pendlay Row
10 Reverse Lunges e/s
