MONDAY
WEIGHTLIFTING
DL 4 sets on a 3:30 INT
1@85%, 1@90%, 1@95%, 8@70%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds):
“odds”) 1:00 athlete’s choice skillwork
“evens”) 6 STO
*goal: high quality movement; can go up in weight but not back
SUPPLEMENTAL
3 sets:
12 Standing Leg Abduction e/s
12 Standing Calf Raises
TUESDAY
CONDITIONING (aerobic capacity)
3 Rounds for quality:
station 1) 4:00 Row / Run / Walk
station 2) 4:00 cycle through: 10 (Right Lunge + Left Lunge + Air Squat) + 5 (Inchworm + 2 Push Ups) + 25m FC
station 3) 4:00 tire flip (roughly 1 every 30 seconds; no more than 8)
*goal: same pace as last week but for longer; 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
BN 4 sets on a 3:00 INT
1@85%, 1@90%, 1@95%, 8@70%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 16:
10 BBJO (24/20″)
12 Pull Ups
14 Weighted Sit Ups (10/5 lbs)
*goal: break up movements less as workout goes on; be sure you are not pulling on your neck for sit ups
SUPPLEMENTAL
3 sets:
12 Seated SA Cable Row
12 DB Iron Cross
THURSDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 4 sets on a 3:00 INT
1@85%, 1@90%, 1@95%, 8@70%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (practice) – EMOM 15:
min 1) Row :45 for Cal
min 2) 10 (5/5) SA DB Thruster
min 3) Rest
*goal: practice racing start on rower; consistent or more Calories each round; can go up in weight but not back
SUPPLEMENTAL
3 sets:
12 B Stance DB RDL e/s
12 Seated Hamstring Curl
FRIDAY
WEIGHTLIFTING
PR 4 sets on a 2:30 INT
1@85%, 1@90%, 1@95%, 8@70%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (competition/test)
10-9-8-7-6-5-4-3-2-1, for time:
TTB
Alternating Pistol
Push Ups
*goal: compare time to 03/10/23; sprint effort!
SUPPLEMENTAL
3 sets:
12 Seated Arnold PR
12 Cable Face Pull
SATURDAY
WEIGHTLIFTING
CNJK 5 sets on a 2:30 INT
1@80%, 1@80%, 1@80%, 1@85%, 1@90%
CONDITIONING (training)
TBD
*goal:
SUPPLEMENTAL
SN 5 sets on a 2:30 INT
1@80%, 1@80%, 1@80%, 1@85%, 1@90%
