TUESDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 3 sets on a 3:00 INT
8@55%, 6@65%, 4@75%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (practice) EMOM 15:
min 1) 20-40 DU / DU practice
min 2) 10-15 KBS
min 3) REST
*goal: posture and range of motion (ROM) is more important than weight; can go up in weight/reps, but not back
SUPPLEMENTAL
3 sets:
10 RDL
8 Standing Hamstring Curl e/s
WEDNESDAY
WEIGHTLIFTING
PR 3 sets on a 2:30 INT
8@55%, 6@65%, 4@75%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training)
A+B Partner Workout, 4 RFT:
A) 30/24 Cal Row
B) 12 Lateral OTB Burpees + 6 PCN (115/85 lbs)
*goal: consistent pace on rower; choose weight on PCN that you could do UB
SUPPLEMENTAL
3 sets:
10 DB Incline BN
20 DB High Pull
THURSDAY
WEIGHTLIFTING
DL 3 sets on a 3:30 INT
8@55%, 6@65%, 4@75%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training)
Run 3-4x400m; Rest 2:00
*goal: consistent (not negative) splits; run at goal mile pace
SUPPLEMENTAL
3 sets:
10 Front Foot Elevated Lunges e/s
10 Banded Walking Leg Abduction e/s
10 Standing Calf Raises
FRIDAY
WEIGHTLIFTING
BN 3 sets on a 3:00 INT
8@55%, 6@65%, 4@75%
*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”) 2-3 sets of HSPU
*goal: focus on stability and confidence upside down, then ROM, then larger sets
SUPPLEMENTAL
3 sets:
10 Half Kneeling SA Lat Pulldown
10 DB Lat Raise
SATURDAY
WEIGHTLIFTING
SN 5 sets on a 2:30 INT
2@65, 70, 75, 75, 75%
*off of conservative, goal 1RM
CONDITIONING (aerobic capacity)
3 Rounds for quality of 3:30 per station:
station 1) cycle through: 50m DB/KB Farmers Carry + 50 SU
station 2) cycle through: 2 Wall Walks + 8 Strict Leg Raises + 10 Ring Rows + 12 Walking Lunges
station 3) Tire Flips: one every 30-45 seconds
*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
