MONDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5 sets on a 3:00 INT
90×1, 93×1, 97×1, 55×12, 60×12
*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”) 16 Alt OH Plate Lunges
*goal: can go up in weight but not back; focus on posture for lunges
SUPPLEMENTAL
3 sets:
15 Standing Leg Abduction e/s
15 Seated Hamstring Curl
TUESDAY
WEIGHTLIFTING
PR 5 sets on a 2:30 INT
90×1, 93×1, 97×1, 55×12, 60×12
*use conservative, goal 1RM, same weight as last week
CONDITIONING (training)
4 Sets of 3:00 AMRAP, 1:00 Rest
For each set, pick up where you left off
3 HSPU
3 CN (185/125 lbs)
6 HSPU
3 CN
9 HSPU
3 CN
12 HSPU
6 CN
15 HSPU
6 CN
18 HSPU
6 CN
21 HSPU
9 CN
…etc
*goal: compare to CF Open 15.4; choose weight that allows you to do at least sets of 3
SUPPLEMENTAL
3 sets:
15 SA Cable Lat Raise
15 Lat Pulldown
WEDNESDAY
WEIGHTLIFTING
DL 5 sets on a 3:30 INT
90×1, 93×1, 97×1, 55×12, 60×12
*use conservative, goal 1RM, same weight as last week
CONDITIONING (practice) EMOM for 15 min:
min 1) 2 sets of PU / kipping skill work
min 2) 12/10 Cal Row sprint
min 3) REST
*goal: practice racing start on rower (either knees, hips, back or Fraser)
SUPPLEMENTAL
3 sets:
15 Pendlay Row
15 Reverse Lunge e/s
THURSDAY
CONDITIONING (aerobic capacity)
AMRAP 44:
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
FRIDAY
WEIGHTLIFTING
BN 5 sets on a 3:00 INT
90×1, 93×1, 97×1, 55×12, 60×12
*use conservative, goal 1RM, same weight as last week
CONDITIONING (competition/test)
A/B Partner Workout, alternating movements, AMRAP 15:
20 KBS (55/35 lbs)
10 TTRig
10 BBJO (24/20″)
*goal: pick weight that you can do UB; high quality and ROM on TTRig
SUPPLEMENTAL
3 sets:
15 Cable Flye
15 Cable Tricep Pressdowns
SATURDAY
WEIGHTLIFTING
CNJK 5 sets on a 2:30 INT
2@80, 2@80, 1@80+, 1@80+, 1@80+%
*use conservative, goal 1RM, same as last week
CONDITIONING (training)
TBD
SUPPLEMENTAL
SN 5 sets on a 2:30 INT
2@80, 2@80, 1@80+, 1@80+, 1@80+%
*use conservative, goal 1RM, same as last week
