MONDAY
CONDITIONING (competition/test)
Hero Workout “DT”
“In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.”
5 RFT:
12 DL (155/105 lbs)
9 HGPCN (155/105 lbs)
6 STO (155/105 lbs)
*goal: every movement should be done with same weight; work on kinds of cycling and rep sizes you have been for the practice and training days we’ve done for “DT”
SUPPLEMENTAL
3 sets:
20 Split Squats e/s
20 Banded Walking Leg Abduction e/s
20 Standing Calf Raises
TUESDAY
WEIGHTLIFTING
BN 4 sets on a 3:00 INT
2@87%, 2@87%, 10@65%, 10@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”) 3-6 Strict Pull Ups
*goal: ROM is more important than weight; compare weights to 04/02 and 04/22
SUPPLEMENTAL
3 sets:
20 Half Kneeling SA Lat Pulldown
20 SA Leaning Cable Lat Raise e/s
WEDNESDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 4 sets on a 3:00 INT
2@87%, 2@87%, 10@65%, 10@65%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training)
A+B Partner Workout, AMRAP 20:
A) 400m Run
B) 2x [6 TTB + 12 Goblet Squats (20/14 lbs)]
*goal: “Murph” prep; if you are planning to do “Murph” with a weighted vest, wear it today
SUPPLEMENTAL
3 sets:
20 B Stance DB RDL e/s
12 Standing Hamstring Curl e/s
THURSDAY
WEIGHTLIFTING
PR 4 sets on a 2:30 INT
2@87%, 2@87%, 10@65%, 10@65%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training)
Row 4-6x500m, Rest 2:00
*goal: compare times to 03/21/25; consistent or negative splits
SUPPLEMENTAL
3 sets:
20 DB Incline BN
20 DB High Pull
FRIDAY
CONDITIONING (aerobic capacity)
5 Rounds for quality of 3:00 per station:
station 1) cycle through: 25m DB/KB Farmers Carry + 25 DU/SU
station 2) cycle through: 5x(Inchworm + 2 Push Ups) + 10 Alternating V Ups + 10 Air Squats
station 3) cycle through: Cal Row or Run
*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
SATURDAY
WEIGHTLIFTING
CNJK 5 sets on a 2:30 INT
2@75, 80%, 1@85+, 1@85+, 1@85+%
*off of conservative, goal 1RM
DL 4 sets on a 3:30 INT
2@87%, 2@87%, 10@65%, 10@65%
*off of conservative, goal 1RM (same as last week)
CONDITIONING
TBD
SUPPLEMENTAL
SN 5 sets on a 2:30 INT
2@75, 80%, 1@85+, 1@85+, 1@85+%
*off of conservative, goal 1RM
