MONDAY
WEIGHTLIFTING
PR 4 sets on a 2:30 INT
1@85, 1@90, 1@95, 10@70%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training)
A/B Partner Workout, 10 RFT:
trade 3:00 row for meters
*goal: look up times/paces from 06/05/25, and try to row those exact paces but for longer (3:00); for example: if you rowed a 2:00 on your first 500m from 06/05/25, try to hold that pace for your first split today, but for the entire 3:00
SUPPLEMENTAL
3 sets:
20 DB Incline BN
20 DB High Pull
TUESDAY
WEIGHTLIFTING
DL 4 sets on a 3:30 INT
1@85, 1@90, 1@95, 10@70%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (practice) – EMOM 15:
min 1) 4-6 Strict Pull Ups
min 2) 12 Single DB “Front” Squat
min 3) REST
*goal: can go up in weight/reps, but not back; practice how to hold weight for best balance, posture, and ROM
SUPPLEMENTAL
3 sets:
20 Banded Walking Leg Abduction e/s
20 Standing Calf Raises
WEDNESDAY
WEIGHTLIFTING
BN 4 sets on a 3:00 INT
1@85, 1@90, 1@95, 10@70%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training) – Every 1:30 x 10 (5 Rounds)
“odds”) 1:00 Alt DBSN (50/35 lbs) (no more than 20 reps)
“evens”) 1:00 BBJO (24/20″) (no more than 15 reps)
*goal: can go up in weight but not back; if you get 20 DBSN in a round and are not yet at the Rx’d weight, go up in weight; consistent or greater number of BBJO each round; if you get 15 BBJO in a round and are not at the Rx’d height, go up in height
SUPPLEMENTAL
3 sets:
20 Half Kneeling SA Lat Pulldown
20 DB Lat Raise
THURSDAY
CONDITIONING (aerobic capacity)
4 Rounds for quality of 4:00 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
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 4 sets on a 3:00 INT
1@85, 1@90, 1@95, 10@70%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (competition/test)
“Helen” – 3 RFT:
400m Run
21 KBS (55/35 lbs)
12 TTB
*goal: compare times to 06/22/22; look at training and practice notes from last few weeks to decide strategies
SUPPLEMENTAL
3 sets:
20 RDL
10 Standing Hamstring Curl e/s
SATURDAY
WEIGHTLIFTING
CNJK 5 sets on a 2:30 INT
1@80, 1@85, 1@90, 1@95, 1@95+%
*off of conservative, goal 1RM
CONDITIONING (training)
TBD
*goal: consistent pace on rower; smooth cycling on barbell
SUPPLEMENTAL
SN 5 sets on a 2:30 INT
1@80, 1@85, 1@90, 1@95, 1@95+%
*off of conservative, goal 1RM
