MONDAY
WEIGHTLIFTING
BN 5 sets on a 2:30 INT
80×1, 80×1, 55×6, 60×6, 65×6
*use conservative, goal 1RM (same weight as last week)
CONDITIONING (training)
5 Rounds, 1 every 3:00, for quality:
20 DU
10 V Ups / Hollow Body Crunches
10 DB Hammer Curl
*goal: consistent (not negative) splits; mind-muscle connection on hammer curls and midline work
SUPPLEMENTAL
2 sets:
15 Cable Flye
15 OH Tricep Extensions
TUESDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5 sets on a 2:30 INT
80×1, 80×1, 55×6, 60×6, 65×6
*use conservative, goal 1RM (same weight as last week)
CONDITIONING (practice) EMOM for 15 min:
min 1) 10 (5 e/s) feet elevated reverse lunges
min 2) 3-5 Strict Pull Ups (can do weighted as well)
min 3) :30 Plank
*goal: can go up in weight but not back; mind-muscle connection on lunges
SUPPLEMENTAL
2 sets:
15 Standing Leg Abduction e/s
15 Seated Hamstring Curl
WEDNESDAY
CONDITIONING (aerobic capacity)
AMRAP 35:
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
THURSDAY
WEIGHTLIFTING
PR 5 sets on a 2:00 INT
80×1, 80×1, 55×6, 60×6, 65×6
*use conservative, goal 1RM (same weight as last week)
CONDITIONING (training)
A/B Partner Workout, alternating full rounds, 10 RFT:
5 HSPU
20 Alternating Russian Twist (35/25 lbs)
5 Double DB Devil Cleans
*goal: choose weight on DBs that allows you to move at a steady pace; be ready on HSPU as soon as partner is done
SUPPLEMENTAL
2 sets:
15 DB Iron Cross
15 DB Bicep Curls
FRIDAY
WEIGHTLIFTING
DL 5 sets on a 3:00 INT
80×1, 80×1, 55×6, 60×6, 65×6
*use conservative, goal 1RM (same weight as last week)
CONDITIONING (competition/test)
4 RFT:
20 WB (20/14 lbs)
16 (4/4/4/4) SA KBSN (50/35 lbs)
12 Alternating V-Ups
8 CTB PU
*goal: compete against your previous self: choose most difficult version of each movement that you think will allow you to complete the workout
SUPPLEMENTAL
2 sets:
15 Pendlay Row
15 Reverse Lunge e/s
SATURDAY
SN 4×2 @65, 65, 70, 70% on a 2:30 INT
*off of conservative, goal 1RM (same number as last week)
CONDITIONING (training) – Every 1:30 x 20 (5 Rounds)
station 1) 10 Box Jump Overs (try lateral if this amount seems easy!)
station 2) 4-6 Strict Leg/Knee Raises
station 3) 18/15 Cal Row
station 4) REST -or- 1:00 DB Bear Hug Hold
*goal: can go up in weight but not back; try to finish everything in one minute or less
SUPPLEMENTAL
CNJK 4×2 @65, 65, 70, 70% on a 2:30 INT
*off of conservative, goal 1RM (same number as last week)
