MONDAY
WEIGHTLIFTING
PR 6 sets on a 2:30 INT
85×1, 90×1, 90×1, 50×10, 55×10, 60×8
*use conservative, goal 1RM (same as last week)
CONDITIONING (training)
A/B Partner Workout, alternating movements, 10 RFT:
10 HSPU
15 Russian Twists e/s (35/25 lbs)
20 RKBS (70/55 lbs)
*goal: break up movements less as workout continues; pick versions of movements and weights that you cannot do UB
SUPPLEMENTAL
3 sets:
12 DB Iron Cross
12 DB Bicep Curls
TUESDAY
WEIGHTLIFTING
DL 6 sets on a 3:30 INT
85×1, 90×1, 90×1 50×10, 55×10, 60×8
*use conservative, goal 1RM (same as last week)
CONDITIONING (practice) – EMOM 15:
min 1) :45 MR Cal Row
min 2) 5 PCN
min 3) Rest
*goal: work on racing start or quick double pull start on purpose; can go up in weight but not back
SUPPLEMENTAL
3 sets:
12 Pendlay Row
12 Reverse Lunge e/s
WEDNESDAY
WEIGHTLIFTING
BN 6 sets on a 3:00 INT
85×1, 90×1, 90×1, 50×10, 55×10, 60×8
*use conservative, goal 1RM (same weight as last week)
CONDITIONING (competition/test)
12 RFT:
6 BBJO (24/20″)
6 Pull Ups
*goal: focus on transitions, this is broken up on purpose; the test here is your ability to focus
SUPPLEMENTAL
3 sets:
12 Cable Flye
12 OH Tricep Extensions
THURSDAY
CONDITIONING (aerobic capacity)
AMRAP 45:
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; try to keep same pace as last week, but for longer
SUPPLEMENTAL
Choose between:
15 min lift/accessory work
15 min skillwork
15 min mobility
FRIDAY
BKSQ -or- FRSQ 6 sets on a 3:00 INT
85×1, 90×1, 90×1, 50×10, 55×10, 60×8
*use conservative, goal 1RM (same weight as last week)
CONDITIONING (training)
6 Rounds, 1 every 3:00:
15 WB (20/14 lbs)
12 Alt DBSN (50/35 lbs)
10 V Ups
*goal: at least :30 each round; pick weight that allows you to go UB by at least the last three rounds; consistent or negative splits
SUPPLEMENTAL
3 sets:
12 Standing Leg Abduction e/s
12 Seated Hamstring Curl
SATURDAY
WEIGHTLIFTING
(SN Pull + HGSN) 2×2 @65% on a 2:30 INT
directly into
SN 3×2 @70% on a 2:30 INT
*off of conservative, goal 1RM (same number as last week)
CONDITIONING (practice) Every 1:30 x 20 (5 Rounds of everything):
station 1) 250m Row
station 2) 15 TTB
station 3) 30-70 DU / 1:00 DU practice
station 4) 16 (8 e/s) Walking Lunges with weight
*goal: can go up in weight and reps, but not back; practice how you would want to split up TTB
SUPPLEMENTAL
(CN Pull + HGCN + JK) 2×2 @65% on a 2:30 INT
directly into
CNJK 3×2 @70% on a 2:30 INT
*off of conservative, goal 1RM (same number as last week)
