MONDAY
WEIGHTLIFTING
BN 4 sets on a 3:00 INT
2×2@80%, 2×8@60%
*off of conservative, goal 1RM
CONDITIONING (competition/test)
A/B Partner Workout, alternating movements, 10 RFT:
5 PCN (155/105 lbs)
10 Lateral OTB Burpees
15 WB (20/14 lbs)
*goal: break up movements less as workout goes on; pick weight for PCN and WB that you could do UB, but you do not have to do it UB to start
SUPPLEMENTAL
3 sets:
12 Seated Wide Lat Pulldown
12 SA Leaning Cable Lat Raise e/s
TUESDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 4 sets on a 3:00 INT
2×2@80%, 2×8@60%
*off of conservative, goal 1RM
CONDITIONING (practice) – EMOM for 15 min:
min 1) 6-10 PJK
min 2) 6-10 Alt Pistols
min 3) 10-15 TTB
*goal: can go up in weight/reps but not back; distinct PJK rather than PP before you add more weight
SUPPLEMENTAL
3 sets:
12 B Stance DB RDL
12 Seated Hamstring Curl
WEDNESDAY
WEIGHTLIFTING
PR 4 sets on a 2:30 INT
2×2@80%, 2×8@60%
*off of conservative, goal 1RM
CONDITIONING (training)
5 Rounds, 1 every 4:00
20/16 Cal Row
20 Alt Russian Twist (45/35 lbs)
MR Push Ups until 3:00
*goal: consistent pace on rower each round; beautiful push ups in plank position; is okay if amount of push ups goes down over workout
SUPPLEMENTAL
3 sets:
12 DB Incline BN
12 Seated SA Cable Row e/s
THURSDAY
CONDITIONING (aerobic capacity)
3 Rounds for quality:
4:00 Row
4:00 Run
4:00 Tire Flip (no more than 8 per 4:00)
*goal: 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
FRIDAY
WEIGHTLIFTING
DL 4 sets on a 3:30 INT
2×2@80%, 2×8@60%
*off of conservative, goal 1RM
CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds)
“odds”) 1:00 athlete’s choice skill work
“evens”) 8-12 Box Jumps
*goal: work up to a height that is greater than normal for you
SUPPLEMENTAL
3 sets:
12 Seated Leg Extensions
12 Standing Leg Abduction e/s
12 Standing Calf Raises
SATURDAY
WEIGHTLIFTING
CNJK 5 sets on a 2:30 INT
3@65%, 3@65%, 2@70%, 2@70%, 2@70%
*off of conservative, goal 1RM
CONDITIONING (training)
A+B Partner Workout, 4 RFT:
A) 800m Run
B) 12 (6/6) SA DB Thrusters (50/35 lbs) + 16 Pull Ups + 20 AbMat Sit Ups
45 minute cutoff
*goal: hero workout prep; consistent or faster pace on run; try to rest only after finished with B; break up movements less as workout goes on
SUPPLEMENTAL
SN 5 sets on a 2:30 INT
3@65%, 3@65%, 2@70%, 2@70%, 2@70%
*off of conservative, goal 1RM
