It’s a heavy week! Remember, you don’t have to max out on every lift. Heavy for the day doesn’t always mean a new PR. Also, if there are one or two lifts that you’ve been really wanting to get a new max on, an option is to not go quite as heavy on other lifts this week. Talk to the coaches if you have questions or want to run a strategy by us!
We are going hard on the conditioning as well, with two competition/test days and only one practice day. Try to be even more deliberate about sleep, hydration, and nutrition this week.
MONDAY
WEIGHTLIFTING
PR – 20 minutes
5-7×1 up to a heavy for the day or new 1RM
CONDITIONING (training)
A/B Partner Workout, alternating minutes, “Death By” – WB (20/14 lbs)
Scaled:
min 1) Partner A – 8 WB
min 2) Partner B – 9 WB
min 3) Partner A – 10 WB
min 4) Partner B – 11 WB
…
Continue until either partner cannot finish the prescribed reps in one minute.
-or-
Rx’d:
min 1) Partner A – 6 WB
min 2) Partner B – 8 WB
min 3) Partner A – 10 WB
min 3) Partner B – 12 WB
…
Continue until either partner cannot finish the prescribed reps in one minute.
*goal: pick a weight that you could do at least 12 reps UB
SUPPLEMENTAL
3 sets:
15 Seated Arnold PR
15 Cable Face Pull
TUESDAY
WEIGHTLIFTING
DL – 20 minutes
5-7×1 up to a heavy for the day or new 1RM
CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds):
“odds”) 1:00 athlete’s choice skillwork
“evens”) 5 Weighted Strict Pull Ups
*goal: can go up in weight but not back; compare to 07/09/25 and 07/25/25
SUPPLEMENTAL
3 sets:
15 Standing Leg Abduction e/s
15 Standing Calf Raises
WEDNESDAY
CONDITIONING (aerobic capacity)
3 Rounds for quality:
station 1) 5:00 Row / Run / Walk – remember we are doing our 1 mile time trial tomorrow
station 2) 5:00 cycle through: 10 (Right Lunge + Left Lunge + Air Squat) + 5 (Inchworm + 2 Push Ups) + 25m FC
station 3) 5:00 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
THURSDAY
WEIGHTLIFTING
BN – 20 minutes
5-7×1 up to a heavy for the day or new 1RM
CONDITIONING (competition/test)
1 mile Run time trial
*goal: beat time from 05/15/25
SUPPLEMENTAL
3 sets:
15 Seated SA Cable Row
15 DB Iron Cross
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ – 20 minutes
5-7×1 up to a heavy for the day or new 1RM
CONDITIONING (competition/test)
“Annie” – for time:
50-40-30-20-10 / 75-60-45-30-15
DU / SU
AbMat Sit Ups
*goal: compare to 09/27/23
SUPPLEMENTAL
3 sets:
15 B Stance DB RDL e/s
15 Seated Hamstring Curl
SATURDAY
WEIGHTLIFTING
SN -or- CNJK – 20 minutes
5-7×1 up to a heavy for the day or new 1RM
CONDITIONING (training)
TBD
*goal:
SUPPLEMENTAL
SN -or- CNJK – 20 minutes
5-7×1 up to a heavy for the day or new 1RM
