MONDAY
WEIGHTLIFTING
PR 4 sets on a 2:30 INT
1@90%, 1@95%, 10@65%, 15@50%
for both drop sets, perform first 3 reps at 30X0 tempo
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training)
AMRAP 20:
400m Run
10 TTB
10 HSPU
15 RKBS (70/55 lbs)
*goal: compare time to 05/30/24; break up movements less as workout goes on
SUPPLEMENTAL
3 sets:
20 DB Incline BN
20 DB High Pull
TUESDAY
CONDITIONING (aerobic capacity)
4 Rounds for quality of 4:30 per station:
station 1) cycle through: 50m DB/KB Farmers Carry + 50 SU
station 2) cycle through: 5x(Inchworm + 2 Push Ups) + 10 Alternating V Ups + 10 Ring Rows + 20 Walking Lunges + 20 AbMat Sit Ups
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
WEDNESDAY
WEIGHTLIFTING
DL 4 sets on a 3:30 INT
1@90%, 1@95%, 10@65%, 15@50%
for both drop sets, perform first 3 reps at 30X0 tempo
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 10:
5 PCN (135/95 lbs)
10 WB (20/14 lbs)
20 DU
*goal: sprint effort; pick weights that allow you to move with good technique, quickly
SUPPLEMENTAL
3 sets:
20 Split Squats e/s
20 Banded Walking Leg Abduction e/s
20 Standing Calf Raises
THURSDAY
WEIGHTLIFTING
BN 4 sets on a 3:00 INT
1@90%, 1@95%, 10@65%, 15@50%
for both drop sets, perform first 3 reps at 30X0 tempo
*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”) 6-10 Strict Hanging Leg Raises
*goal: range of motion and control on the way up and down for the leg raises
SUPPLEMENTAL
3 sets:
20 Half Kneeling SA Lat Pulldown
20 SA Leaning Cable Lat Raise e/s
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 4 sets on a 3:00 INT
1@90%, 1@95%, 10@65%, 15@50%
for both drop sets, perform first 3 reps at 30X0 tempo
*off of conservative, goal 1RM (same as last week)
CONDITIONING (practice)
Row 2x1500m, Rest 2:1
*goal: figure out goal 2k time, and try to row that pace for both rows
SUPPLEMENTAL
3 sets:
20 B Stance DB RDL e/s
15 Standing Hamstring Curl e/s
SATURDAY
CONDITIONING
“Murph” – For time:
1 mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 mile Run
*partition reps as needed
**goal: remembrance; trying hard
Can be done in half, or as a partner workout. Partition reps as needed.
