MONDAY
WEIGHTLIFTING
PR 5 sets on a 2:30 INT
92×1, 95×1, 55×10, 60×10, 65×8
*use conservative, goal 1RM (same weight as last week)
CONDITIONING (training)
A/B, alternating full rounds, 10 RFT:
5 STO (135/95 lbs)
10 Box Jumps (24/20″)
15 Weighted AbMat Sit Ups (10/5 lbs)
*goal: move ask quickly from movement to movement as possible
SUPPLEMENTAL
3 sets:
12 DB Iron Cross
12 DB Bicep Curls
TUESDAY
WEIGHTLIFTING
DL 5 sets on a 3:30 INT
92×1, 95×1, 55×10, 60×10, 65×8
*use conservative, goal 1RM (same weight as last week)
CONDITIONING (training)
5 cycles of 2:00 AMRAP / 1:00 Rest
5 Ring Rows
10 RKBS (70/55 lbs)
40 DU
*goal: make ring rows as difficult as possible; maintain relaxed posture during DU; consistent or more rounds/reps each cycle
SUPPLEMENTAL
3 sets:
12 Pendlay Row
12 Reverse Lunge e/s
WEDNESDAY
WEIGHTLIFTING
BN 5 sets on a 3:00 INT
92×1, 95×1, 55×10, 60×10, 65×8
*use conservative, goal 1RM (same weight as last week)
CONDITIONING (competition/test)
A/B Partner Workout, 5 Rounds:
2:00 Row / 2:00 Rest for max Calories
*goal: consistent or more calories per round; keep track of your individual calories but keep the display on
SUPPLEMENTAL
3 sets:
12 Cable Flye
12 OH Tricep Extensions
THURSDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5 sets on a 3:00 INT
92×1, 95×1, 55×10, 60×10, 65×8
*use conservative, goal 1RM (same weight as last week)
CONDITIONING (practice) EMOM for 15 min:
min 1) TBD
min 2) TBD
min 3) TBD
SUPPLEMENTAL
3 sets:
12 Standing Leg Abduction e/s
12 Seated Hamstring Curl
FRIDAY
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
SATURDAY
SN 3×2 @75, 75, 75% 2×1@80, 80% on a 2:30 INT
*off of conservative, goal 1RM (same number as last week)
CONDITIONING (training)
TBD
SUPPLEMENTAL
CNJK 3×2 @75, 75, 75% 2×1@80, 80% on a 2:30 INT
*off of conservative, goal 1RM (same number as last week)
