MONDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 4 sets on a 3:00 INT
2@82%, 2@82%, 6@65%, 6@65%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (practice) – EMOM for 15 min:
min 1) 12 DL
min 2) 9 HGPCN + 6 PJK
min 3) REST
*goal: can go up in height but not back; compare weights to 04/08/25; last practice for hero workout “DT” before we test it
SUPPLEMENTAL
3 sets:
12 B Stance DB RDL e/s
8 Standing Hamstring Curl e/s
TUESDAY
WEIGHTLIFTING
PR 4 sets on a 2:30 INT
2@82%, 2@82%, 6@65%, 6@65%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training)
A+B Partner Workout, 4 Rounds:
A) 1000m Row
B) 4-6 Strict Pull Ups
*goal: log individual times for 1000m repeats; negative splits on rower; rest as much as needed to do high quality set of pull ups
SUPPLEMENTAL
3 sets:
12 DB Incline BN
12 DB High Pull
WEDNESDAY
CONDITIONING (aerobic capacity)
5 Rounds for quality of 2:00 per station:
station 1) AMRAP 25m DB/KB Farmers Carry + 25 DU/SU
station 2) AMRAP 5x(Inchworm + 2 Push Ups) + 10 Alternating V Ups + 10 Air Squats
station 3) AMrAP Cal Row
*goal: pick up where you left off at each previous station; move at a consistent pace; transition with purpose
SUPPLEMENTAL
15 min on one of the following:
supplemental work / missed lift from the week
skill work
mobility work
THURSDAY
WEIGHTLIFTING
DL 4 sets on a 3:30 INT
2@82%, 2@82%, 6@65%, 6@65%
*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”) 8-12 Box Jumps
*goal: can go up in height but not back; try to work up to 12 before you go up in height
SUPPLEMENTAL
3 sets:
12 Split Squats e/s
12 Banded Walking Leg Abduction e/s
12 Standing Calf Raises
FRIDAY
WEIGHTLIFTING
BN 4 sets on a 3:00 INT
2@82%, 2@82%, 6@65%, 6@65%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (competition/test)
CompTrain’s hero workout “DG” – AMRAP 10:
8 TTB
8 DB Thrusters (35s/25s lbs)
12 DB Walking Lunges (35s/25s lbs)
*goal: break up movements less as workout goes on
SUPPLEMENTAL
3 sets:
12 Half Kneeling SA Lat Pulldown
12 SA Leaning Cable Lat Raise e/s
SATURDAY
WEIGHTLIFTING
CNJK 5 sets on a 2:30 INT
2@70, 70, 75, 75, 80%
*off of conservative, goal 1RM
CONDITIONING (training)
A+B Partner Workout, 6 RFT:
A) 400m Run
B) 15 WB (20/14 lbs) + 10 Alt DBSN (50/35 lbs) + 5 Pull Ups
*goal: consistent pace on run; try to move right from run to WB and rest only after pull ups
SUPPLEMENTAL
SN 5 sets on a 2:30 INT
2@70, 70, 75, 75, 80%
*off of conservative, goal 1RM
