MONDAY
WEIGHTLIFTING
DL 5 sets on a 3:30 INT
90×1, 93×1, 55×10, 60×8, 65×6
*use conservative, goal 1RM (same weight as last week)
CONDITIONING (competition/test)
21-15-9
Pull Ups
PCN (135/95 lbs)
42-30-18
AbMat Sit Ups
*goal: grip fatigue management; pick weight that allows for smooth cycling, and that you can do at least a set of 10 UB
SUPPLEMENTAL
3 sets:
10 Pendlay Row
10 Reverse Lunge e/s
TUESDAY
WEIGHTLIFTING
BN 5 sets on a 3:00 INT
90×1, 93×1, 55×10, 60×8, 65×6
*use conservative, goal 1RM (same weight as last week)
CONDITIONING (training)
A+B Partner Workout, 5 RFT:
A) 500m Row
B) 10-20 Push Ups
*goal: row at pace that allows you to go right to push ups; choose amount of push ups and stick with that amount for the entire workout; do push ups as perfectly as you can
SUPPLEMENTAL
3 sets:
10 Cable Flye
10 OH Tricep Extensions
WEDNESDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5 sets on a 3:00 INT
90×1, 93×1, 55×10, 60×8, 65×6
*use conservative, goal 1RM (same weight as last week)
CONDITIONING (practice) EMOM for 15 min:
min 1) 10 Dumbbell Squats
min 2) 30-70 DU / :45 DU practice
min 3) REST
*goal: can go up in weight but not back; can go up in reps but not back; work on breaking DU up on purpose, rather than going to failure
SUPPLEMENTAL
3 sets:
10 Standing Leg Abduction e/s
10 Seated Hamstring Curl
THURSDAY
CONDITIONING (aerobic capacity)
AMRAP 40:
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
WEIGHTLIFTING
PR 5 sets on a 2:30 INT
90×1, 93×1, 55×10, 60×8, 65×6
*use conservative, goal 1RM (same weight as last week)
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 16:
8 HSPU
12 TTB
16 Alt Lunges (one 50/35 lb DB)
Every 4:00, including 00:00, both partners hold front plank for 30 seconds
*goal: break up movements less as workout goes on; pick most difficult version of each movement that you think you can do at least half of the set (4 HSPU, 6 TTB, etc) without stopping
SUPPLEMENTAL
3 sets:
10 DB Iron Cross
10 DB Bicep Curls
SATURDAY
CNJK 5×2 @70, 70, 70, 75, 75% on a 2:30 INT
*off of conservative, goal 1RM (same number as last week)
CONDITIONING (training)
4 RFT:
4 Strict Pull Ups
16 RKBS (70/55 lbs)
24 Alt Russian Twists (35/25 lbs)
16 Lateral Burpees over DB
40/32 Cal Row
1:00 Rest between rounds
*goal: move at a pace that allows you to do whole round without stopping; try to rest only during rest minute
SUPPLEMENTAL
SN 5×2 @70, 70, 70, 75, 75% on a 2:30 INT
*off of conservative, goal 1RM (same number as last week)
