MONDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 4 sets on a 3:00 INT
3@85%, 2@90%, 10@65%, 10@65%
*off of new conservative, goal 1RM (same as last week)
CONDITIONING (competition/test)
A/B Partner Workout, alternating movements, 10 RFT:
50 DU
20 KBS (55/35 lbs)
20 Alt Russian Twists (35/25 lbs)
*goal: break up movements less as workout goes on
SUPPLEMENTAL
3 sets:
15 B Stance DB RDL e/s
15 Seated Hamstring Curl
TUESDAY
WEIGHTLIFTING
PR 4 sets on a 2:30 INT
3@85%, 2@90%, 10@65%, 10@65%
*off of new conservative, goal 1RM (same as last week)
CONDITIONING (training)
Run 5-6x400m; 2:00 Rest
*goal: consistent or negative splits; compare times to 4/30/25 and 5/29/25
SUPPLEMENTAL
3 sets:
15 Seated Arnold PR
15 Cable Face Pull
WEDNESDAY
WEIGHTLIFTING
DL 4 sets on a 3:30 INT
3@85%, 2@90%, 10@65%, 10@65%
*off of new conservative, goal 1RM (same as last week)
CONDITIONING (training) – Every 1:30 x 10 (5 Rounds):
“odds”) 8-12 Lateral OTB Burpees
“evens”) 6 PCN
*goal: can go up in reps on burpees but not back; compare weights to 11/19/24 and 6/26/25
SUPPLEMENTAL
3 sets:
15 Standing Leg Abduction e/s
15 Standing Calf Raises
THURSDAY
CONDITIONING (aerobic capacity)
4 Rounds for quality:
station 1) 5:00 Row / Run / Walk
station 2) 5:00 cycle through: 10 SA RKBS e/s + :30 DB/KB Waiter Hold e/s + 12 Alt Cossack Squats
station 3) 2:00 static stretching
*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
BN 4 sets on a 3:00 INT
3@85%, 2@90%, 10@65%, 10@65%
*off of new conservative, goal 1RM (same as last week)
CONDITIONING (training)
5 Rounds, 1 every 4:00
5 Strict Pull Up (control the negative)
12 DB Seated Arnold Press (control the negative)
15 DB Lat Raise + Front Raise (control the negative)
*goal: about 1:00 rest between rounds; compare weights to 07/09/25 and 07/17/25; start with same weights from those days because there are more reps today
SUPPLEMENTAL
3 sets:
15 Seated SA Cable Row
SATURDAY
WEIGHTLIFTING
SN 5 sets on a 2:30 INT
2@70%, 2@70%, 2@70%, 2@75%, 2@75%
CONDITIONING (training)
A/B Partner Workout, alternating movements, 12 RFT:
20 WB (20/14 lbs)
16 Alt DBSN (50/35 lbs)
12 V Ups
Every 3:00 (including 00:00), complete 4 tire flips together.
*goal: pick a weight for the WB and DBSN that you can do UB; control and ROM on V Ups
SUPPLEMENTAL
SN 5 sets on a 2:30 INT
3@65%, 3@65%, 3@65%, 2@70%, 2@70%
