It’s deload week! We made it through 6 weeks of building in intensity, maxing out lifts, and working through the Open workouts. By the end of this week, the goal is to feel recovered mentally and physically, and ready to start building again at the start of next week.
Looking ahead: We will be completing a hero workout on Saturday, May 24th at 9:00am. I want to hear from you guys. Should we test “Murph”? A different hero workout? Should we come up with our own to honor another hero from our community? Let me know.
MONDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 3 sets on a 3:00 INT
8@40%, 6@50%, 4@60%
*off of conservative, goal 1RM
CONDITIONING (practice) – EMOM for 15 min:
min 1) 3-5 Strict Pull Ups
min 2) 8-10 Alternating Cossack Squats
min 3) :30 Jump Rope
*goal: range of motion and posture need to be flawless before we add weight or go up in weight
SUPPLEMENTAL
3 sets:
10 B Stance DB RDL
10 Seated Hamstring Curl
TUESDAY
WEIGHTLIFTING
PR 3 sets on a 2:30 INT
8@40%, 6@50%, 4@60%
*off of conservative, goal 1RM
CONDITIONING (training)
4 Rounds, 1 every 5:00:
10 BBJO (24/20″)
12 Alt DBSN (50/35 lbs)
14 Alt V Up
forearm plank until 3:30
*goal: consistent or *slightly* faster pace every round
SUPPLEMENTAL
3 sets:
10 DB Incline BN
10 Seated SA Cable Row e/s
WEDNESDAY
CONDITIONING (aerobic capacity)
3 Rounds for quality:
3:00 Row
3:00 Run
3:00 Tire Flip (no more than 6 per 3:00)
*goal: compare to 06/19/24; run and row should be at slightly faster than conversational pace; pick a weight on the tire that you can do one roughly every 30 seconds
SUPPLEMENTAL
15 min on one of the following:
supplemental work / missed lift from the week
skill work
mobility work
THURSDAY
WEIGHTLIFTING
DL 3 sets on a 3:30 INT
8@40%, 6@50%, 4@60%
*off of conservative, goal 1RM
CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds)
“odds”) 1:00 athlete’s choice skill work
“evens”) 12 (6/6) SA KBSN
*goal: can go up in weight but not back
SUPPLEMENTAL
3 sets:
10 Seated Leg Extensions
10 Standing Leg Abduction e/s
10 Standing Calf Raises
FRIDAY
WEIGHTLIFTING
BN 3 sets on a 3:00 INT
8@40%, 6@50%, 4@60%
*off of conservative, goal 1RM
CONDITIONING (training)
A/B Partner Workout, 10 RFT:
500m Row
*goal: try to partner up with someone who rows roughly the same pace you do (it doesn’t have to be exact); consistent or faster pace; we will repeat these a couple times before the fall row test, so make sure you log this
SUPPLEMENTAL
3 sets:
10 Seated Wide Lat Pulldown
10 SA Leaning Cable Lat Raise e/s
SATURDAY
WEIGHTLIFTING
SN 5 sets on a 2:30 INT
3@60%, 3@60%, 3@60%, 2@65%, 2@65%
*off of conservative, goal 1RM
CONDITIONING (training)
TBD
SUPPLEMENTAL
CNJK 5 sets on a 2:30 INT
3@60%, 3@60%, 3@60%, 2@65%, 2@65%
