MONDAY
WEIGHTLIFTING
BN 4 sets on a 2:30 INT
10@55%, 8@60%, 6@65%, 6@65%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training)
4 Rounds, 1 every 5:00
400m Run
10 Push Ups
20 AbMat Sit Ups
10 Push Ups
*goal: at least 1:00-1:30 rest between rounds; consistent or negative splits on run; full ROM however you do the push ups
SUPPLEMENTAL
2 sets:
10 Seated SA Cable Row
10 DB Iron Cross
TUESDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 4 sets on a 3:00 INT
10@55%, 8@60%, 6@65%, 6@65%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training)
A/B Partner Workout, alternating full rounds, 10 RFT:
10 (5/5) SA DB HGPCNJK (50/35 lbs)
12 Alt Lunges (50/35 lbs) – one dumbbell in farmers carry hold
*goal: sprint effort; use same weight for both movements; ROM on lunges
SUPPLEMENTAL
2 sets:
10 B Stance DB RDL e/s
10 Seated Hamstring Curl
WEDNESDAY
WEIGHTLIFTING
PR 4 sets on a 2:30 INT
10@55%, 8@60%, 6@65%, 6@65%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (competition/test)
5 cycles of 3:00 AMRAP / 1:00 Rest
5 PU
10 WB (20/14 lbs)
15 RKBS (55/35 lbs)
For each cycle, pick up where you left off
*goal: pick a weight that you could do UB, even if you don’t start that way; try to only rest during minute breaks
SUPPLEMENTAL
2 sets:
10 Seated Arnold PR
10 Cable Face Pull
THURSDAY
WEIGHTLIFTING
DL 4 sets on a 3:30 INT
10@55%, 8@60%, 6@65%, 6@65%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training) – Every 1:30 x 10 (5 Rounds):
“odds”) 1:00 athlete’s choice skillwork
“evens”) 2-3 sets of HSPU practice
*goal: high quality movement
SUPPLEMENTAL
2 sets:
10 Standing Leg Abduction e/s
10 Standing Calf Raises
FRIDAY
CONDITIONING (aerobic capacity)
4 Rounds for quality:
station 1) 3:00 Row / Run / Walk
station 2) 3:00 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
SATURDAY
WEIGHTLIFTING
CNJK 5 sets on a 2:30 INT
2@60%, 2@60%, 2@60%, 2@65%, 2@65%
CONDITIONING (training)
TBD
SUPPLEMENTAL
SN 5 sets on a 2:30 INT
2@60%, 2@60%, 2@60%, 2@65%, 2@65%
