MONDAY
CONDITIONING (aerobic capacity)
AMRAP 45:
40/32 Cal Row
5x (inchworm + 2 Push Ups)
20 Walking Lunges (no heavier than 20/15 lbs in each hand)
40 Single Unders
*goal: move at pace that allows you to speak but not carry on full conversations; try to keep same pace as last week Friday, and move for longer
SUPPLEMENTAL
Choose between:
15 min lift/accessory work
15 min skillwork
15 min mobility
TUESDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5 sets on a 3:00 INT
90×1, 90×1, 90×1, 50×12, 55×12
*use conservative, goal 1RM, same weight as last week
CONDITIONING (practice) – every 1:30 x 10 (5 Rounds)
“odds”) 1:00 athlete’s choice skill work
“evens”) 6 HGCN (no heavier than 135/95 lbs)
*goal: for skill work, think about something you want to be able to do for the Open this year; can go up in weight but not back
SUPPLEMENTAL
3 sets:
15 Standing Leg Abduction e/s
15 Seated Hamstring Curl
WEDNESDAY
WEIGHTLIFTING
PR 5 sets on a 2:30 INT
90×1, 90×1, 90×1, 50×12, 55×12
*use conservative, goal 1RM, same weight as last week
CONDITIONING (competition/test)
A/B Partner Workout, alternating full rounds, AMRAP 20:
7 TTB
9 HSPU
11 DB Squats (50s/35s)
*goal: efficient transitions from movement to movement; pick hardest version of each movement you can, and break up movements less as workout goes on
SUPPLEMENTAL
3 sets:
15 SA Cable Lat Raise
15 Lat Pulldown
THURSDAY
WEIGHTLIFTING
DL 5 sets on a 3:30 INT
90×1, 90×1, 90×1, 50×12, 55×12
*use conservative, goal 1RM, same weight as last week
CONDITIONING (training)
6 RFT:
24 DU
12 Alt DBSN (50/35 lbs)
*goal: sprint effort: this one will really get your HR up, so pay attention to the signs your body gives you about how fast you’re going; quick and controlled transitions
SUPPLEMENTAL
3 sets:
15 Pendlay Row
15 Reverse Lunge e/s
FRIDAY
WEIGHTLIFTING
BN 5 sets on a 3:00 INT
90×1, 90×1, 90×1, 50×12, 55×12
*use conservative, goal 1RM, same weight as last week
CONDITIONING (practice) – EMOM for 15 min:
min 1) 6-12 Lateral BBJO
min 2) 10-15 RKBS
min 3) REST
*goal: can go up in height, reps, weight, but not back; focus efficient footwork for burpees
SUPPLEMENTAL
3 sets:
15 Cable Flye
15 Cable Tricep Pressdowns
SATURDAY
WEIGHTLIFTING
CN Pull + HGCN + JK (3 sec pause in split)
3×2 @70, 70, 70% 2×1 @75, 75% on a 2:30 INT
*use conservative, goal 1RM, same as last week
CONDITIONING (training)
A/B Partner Workout, alternating movements, 10 RFT:
30/24 Cal Row
20 Wall Balls (20/14 lbs)
10 Ring Rows
*goal: make ring rows most difficult version that you can to break it up no more than twice
SUPPLEMENTAL
SN High Pull + HGSN + OHSQ (3 sec pause at bottom)
3×2 @70, 70, 70% 2×1 @75, 75% on a 2:30 INT
*use conservative, goal 1RM, same as last week
