MONDAY
WEIGHTLIFTING
DL 4 sets on a 3:30 INT
2×2@80, 85%, 2×10@60%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds)
“odds”) 1:00 athlete’s choice skill work
“evens”) 6 PSN
*goal: synced up breathing and smooth cycling before adding weight; can go up in weight but not back; compare weights to 10/07/24
SUPPLEMENTAL
3 sets:
15 Seated Leg Extensions
15 Standing Leg Abduction e/s
15 Standing Calf Raises
TUESDAY
WEIGHTLIFTING
BN 4 sets on a 3:00 INT
2×2@80, 85%, 2×10@60%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training)
Run 400-400-800-800m
2:00 Rest between each
*goal: negative splits between 400s; first 800 at second 400m pace; negative splits between 800s
SUPPLEMENTAL
3 sets:
15 Seated Wide Lat Pulldown
15 SA Leaning Cable Lat Raise e/s
WEDNESDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 4 sets on a 3:00 INT
2×2@80, 85%, 2×10@60%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (practice) – EMOM for 15 min:
min 1) 3-6 Strict Pull Ups
min 2) 10 V Ups
min 3) 16 WB
*goal: compare pull ups to 03/17/25; insist on posture in v ups; can go up in weight but not back
SUPPLEMENTAL
3 sets:
15 B Stance DB RDL
15 Seated Hamstring Curl
THURSDAY
WEIGHTLIFTING
PR 4 sets on a 2:30 INT
2×2@80, 85%, 2×10@60%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training)
4 Rounds, 1 every 5:00
12 Burpee over the DB
16 SA DB HGPCNJK (50/35 lbs)
MR Cal Row until 4:00
*goal: consistent or more Calories each round
SUPPLEMENTAL
3 sets:
15 DB Incline BN
15 Seated SA Cable Row e/s
FRIDAY
CONDITIONING (aerobic capacity)
4 Rounds for quality:
3:30 Row
3:30 Run
3:00 Tire Flip (roughly one every 30 seconds, no more than 6 per 3:00)
*goal: DO. THE. TIREFLIPS. CONSISTENTLY.
SUPPLEMENTAL
15 min on one of the following:
supplemental work / missed lift from the week
skill work
mobility work
SATURDAY
WEIGHTLIFTING
SN 5 sets on a 2:30 INT
2@70%, 2@70%, 2@75%, 2@75%, 2@75%
*off of conservative, goal 1RM
CONDITIONING (training)
TBD
*goal:
SUPPLEMENTAL
CNJK 5 sets on a 2:30 INT
2@70%, 2@70%, 2@75%, 2@75%, 2@75%
*off of conservative, goal 1RM
