MONDAY
WEIGHTLIFTING
BN 5 sets on a 2:30 INT
70×1, 75×1, 80×1, 50×6, 55×6
*use conservative, goal 1RM, same weight as last week
CONDITIONING (practice) – EMOM for 15 min:
min 1) 1-3 Wall Walks
min 2) :30 Weighted Plank
min 3) 6 Weighted Oblique Crunches e/s
*goal: perfect posture on plank
SUPPLEMENTAL
2 sets:
15 Cable Flye
15 Cable Tricep Pressdowns
TUESDAY
CONDITIONING (aerobic capacity)
AMRAP 30:
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
WEDNESDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5 sets on a 2:30 INT
70×1, 75×1, 80×1, 50×6, 55×6
*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”) 6-12 Alt Pistol Squats
*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
2 sets:
15 Standing Leg Abduction e/s
15 Seated Hamstring Curl
THURSDAY
WEIGHTLIFTING
PR 5 sets on a 2:00 INT
70×1, 75×1, 80×1, 50×6, 55×6
*use conservative, goal 1RM, same weight as last week
CONDITIONING (training)
5 Rounds, each for time:
500m Row
10 Burpees
1:00 Rest
*goal: consistent or faster pace on rower; row at a pace that allows you to get right on the burpees
SUPPLEMENTAL
2 sets:
15 SA Cable Lat Raise
15 Lat Pulldown
FRIDAY
WEIGHTLIFTING
DL 5 sets on a 3:00 INT
70×1, 75×1, 80×1, 50×6, 55×6
*use conservative, goal 1RM, same weight as last week
CONDITIONING (training)
A/B Partner Workout, alternating full rounds, 10 RFT:
5 HSPU
10 Pull Ups
15 RKBS (70/55 lbs)
*goal: break up movements less as workout goes on
SUPPLEMENTAL
2 sets:
15 Pendlay Row
15 Reverse Lunge e/s
SATURDAY
WEIGHTLIFTING
2 SN + OHSQ (3 sec pause at bottom)
5 sets @65, 65, 65, 70, 70% on a 2:30 INT
*use conservative, goal 1RM, same as last week
CONDITIONING (training)
AMRAP 30:
15 BBJO (24/20″)
12 DBSN (50/35 lbs)
40 DU
Every 5:00 (not including 00:00 or 30:00), complete 6 Thrusters (95/65 lbs)
*goal: have a great time
SUPPLEMENTAL
2 CN + JK (3 sec pause in split)
5 sets @65, 65, 65, 70, 70% on a 2:30 INT
*use conservative, goal 1RM, same as last week