MONDAY
WEIGHTLIFTING
DL 5 sets on a 3:30 INT
85×1, 90×1, 93×1, 55×8, 60×8
*use conservative, goal 1RM, same weight as last week
CONDITIONING (training)
A/B Partner Workout, alternating movements, 12 RFT:
4 PCN (155/105 lbs)
8 TTB
12 Alternating Pistol Squats
*goal: start at sprint pace and hang on as long as you can
SUPPLEMENTAL
3 sets:
10 Pendlay Row
10 Reverse Lunge e/s
TUESDAY
WEIGHTLIFTING
BN 5 sets on a 3:00 INT
85×1, 90×1, 93×1, 55×8, 60×8
*use conservative, goal 1RM, same weight as last week
CONDITIONING (practice) – EMOM for 15 min:
min 1) 12 (6/6) SA DB HGPCNJK
min 2) 8 Lateral over the DB Burpees
min 3) REST
*goal: can go up in weight but not back; move as fast as possible on Burpees
SUPPLEMENTAL
3 sets:
10 Cable Flye
10 Cable Tricep Pressdowns
WEDNESDAY
CONDITIONING (aerobic capacity)
AMRAP 36:
1000m Row
1:00 (:30/:30) DB Waiter Hold
20 (10/10) SA RKBS (no heavier than 35 lbs)
15 AbMat Sit Ups with arms overhead (can weight if too easy)
*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
THURSDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5 sets on a 3:00 INT
85×1, 90×1, 93×1, 55×8, 60×8
*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”) 12 Alt SA DB OH Lunge – alt legs every rep but switch DB side after 6
*goal: for skill work, think about something you want to be able to do for the Open this year; can go up in weight as long as DB is stable through whole rep
SUPPLEMENTAL
3 sets:
10 Standing Leg Abduction e/s
10 Seated Hamstring Curl
FRIDAY
WEIGHTLIFTING
PR 5 sets on a 2:30 INT
85×1, 90×1, 93×1, 55×8, 60×8
*use conservative, goal 1RM, same weight as last week
CONDITIONING (competition/test)
CF Open 17.5, 10 RFT:
9 Thrusters (95/65 lbs) (prescribed scaling is 65/45 lbs)
35 DU (prescribed scaling is 35 single unders)
*goal: compare time to CF Open 17.5 Scores; choose a weight that you could do UB, although you do not have to start the workout going UB
SUPPLEMENTAL
3 sets:
10 SA Cable Lat Raise
10 Lat Pulldown
SATURDAY
WEIGHTLIFTING
2 CN + JK (3 sec pause in split)
5 sets @70, 70, 70, 75, 75% on a 2:30 INT
*use conservative, goal 1RM, same as last week
CONDITIONING (training)
6 Rounds, 1 every 5:00:
8 CTB PU
16 WB (20/14 lbs)
Row for Cal until 4:00
*goal: choose hardest version of PU you can (mix in some CTB or PU if you are scaling); choose WB weight that is heavier than normal for you if you can do 16 reps UB; consistent or more Cals each round
SUPPLEMENTAL
2 SN + OHSQ (3 sec pause at bottom)
5 sets @70, 70, 70, 75, 75% on a 2:30 INT
*use conservative, goal 1RM, same as last week