MONDAY
WEIGHTLIFTING
BKSQ 8@45, 6@55, 4@65% on a 2:30 INT
*off of conservative, goal 1RM (same number as last week)
CONDITIONING (practice) – EMOM 15:
min 1) 2-5 Strict Pull Ups
min 2) 10 (5/5) Reverse Lunges
min 3) REST
*goal: full ROM and control; can go up in weight but not back
SUPPLEMENTAL TRAINING
2 sets:
10 Good Mornings
12 Standing Leg Abduction e/s
20 Standing Calf Raise
TUESDAY
WEIGHTLIFTING
SN 5 sets of 2-3 reps, light weight, on a 2:30 INT
*most important thing is being able to get into the positions safely; focus on full, pain-free ROM before anything else
CONDITIONING (training)
Run 1:30, Walk/Rest 1:00 x 6-10 Rounds
*goal: maintain a steady, moderately fast pace on run; choose number of rounds based on how your body feels; should feel easy to finish
SUPPLEMENTAL TRAINING
JK 5 sets of 2-3 reps, light weight
WEDNESDAY
WEIGHTLIFTING
BN 8@45, 6@55, 4@65% on a 2:30 INT
*off of conservative, goal 1RM (same number as last week)
CONDITIONING (training)
A/B Partner Workout, alternating movements, 10 RFT:
15 WB (20/14 lbs)
10 TTB
5 DL (135/95 lbs)
*goal: compare to 08/07/23; break up movements less as workout goes on; pick weights that you know you could do UB
SUPPLEMENTAL TRAINING
2 sets:
15 Cable Bicep Curl
12 Wide or Grippy Lat Pulldown
10 SA Cable Row e/s
THURSDAY
WEIGHTLIFTING
CNJK 5 sets of 2 reps, light weight, on a 2:30 INT
*most important thing is being able to get into the positions safely; focus on full, pain-free ROM before anything else
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odds”) 1:00 athlete’s choice skill work
“evens”) 50m DB Waiter Carry (switch at 25m)
*goal: can go up in weight but not back; control DBs entire time
OPTIONAL ACTIVE RECOVERY
About 20-25 minutes for quality:
Row/Jog/Bike 2:00
Jog/Walk/Bike 2:00
Mobility/Static Stretching/Foam Rolling 4:00
*goal: move continuously, but at a very easy pace (if you have a HR monitor, HR should stay at or below 70%); times do not have to be exact — if you finish your jog at a good spot and it’s below 2:00 no worries, if it’s over no worries
SUPPLEMENTAL TRAINING
SN BAL 5×2-3, light weight
FRIDAY
WEIGHTLIFTING
DL 8@45, 6@55, 4@65% on a 3:00 INT
*off of conservative, goal 1RM (same number as last week)
CONDITIONING (competition/test)
A+B Partner Workout, AMRAP 20:
A) 40/32 Cal Row
B) 8 HSPU + 16 RKBS (55/35 lbs)
*goal: compare to 08/09/23; at least :30 rest when finished with KBS n
SUPPLEMENTAL TRAINING
2 sets:
15 Seated Leg Curl
12 Reverse Hyperextensions
10 Pendlay Row
SATURDAY
WEIGHTLIFTING
PR 8@45, 6@55, 4@65% on a 2:00 INT
*off of conservative, goal 1RM (same number as last week)
CONDITIONING (training) – every 1:30 x 20 (5 Rds of everything)
station 1) 6 HGCN
station 2) 12 Lateral OTB Burpees
station 3) 6 CTB PU
station 4) 12 Russian Twists e/s (35/25 lbs)
*goal: can go up in weight but not back; do most difficult version of pull up you can
SUPPLEMENTAL TRAINING
2 sets:
15 DB OH Tricep Extensions
12 Lat Pressdown
10 SA Cable Lat Raise
