MONDAY
WEIGHTLIFTING
BKSQ 5@55, 5@65, AMrAP@75% on a 3:00 INT
*add 5-10lbs to max from last week
CONDITIONING (competition/test)
A+B Partner Workout, 5 RFT:
A) 25/20 Cal Row
B) 6 HGCN (115/85 lbs) (scale with front squats)
*goal: full ROM on Hang Cleans (HGCN); choose a weight you could do UB, even if you don’t start that way; consistent or faster pace on rower each round
SUPPLEMENTAL TRAINING
3 sets:
10 Good Mornings
12 Standing Leg Abduction e/s
15 Standing Calf Raise
TUESDAY
WEIGHTLIFTING
SN 5 sets of 2-3 reps, light weight and adding some weight from three weeks ago, 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) – EMOM 15:
min 1) 2 sets of kipping pull ups / pull up skill work
min 2) 20-40 DU / DU skill work
min 3) Rest
*goal: consistent or more reps each round
SUPPLEMENTAL TRAINING
JK 5 sets of 2-3 reps, light weight and adding some weight from last week
WEDNESDAY
WEIGHTLIFTING
BN 5@55, 5@65, AMrAP@75% on a 3:00 INT
*add 2.5-5lbs to max from last week
CONDITIONING (training)
A/B Partner Workout, alternating full rounds, AMRAP 20:
10 Push Ups
15 AbMat Sit Ups
20 RKBS (70/55 lbs)
SUPPLEMENTAL TRAINING
3 sets:
10 Cable Bicep Curl
12 SA DB Row e/s
15 Wide or Grippy Lat Pulldown
THURSDAY
WEIGHTLIFTING
CNJK 5 sets of 2 reps, light weight and adding some weight from three weeks ago, 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)
5 RFT:
6 TTB
8 STO (95/65 lbs)
10 Alt Pistol Squats
1:00 Rest
*goal: break up movements less as workout goes on; pick a weight you could do UB, even if you don’t start that way
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, adding some weight from last week
FRIDAY
WEIGHTLIFTING
DL 5@55, 5@65, AMrAP@75% on a 3:30 INT
*add 5-10lbs to max from last week
CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds)
“odds”) 1:00 athlete’s choice skillwork
“evens”) 2 sets of HSPU / Wall Walk skill work
*goal: consistent or more reps each time, unless increasing ROM
SUPPLEMENTAL
3 sets:
10 Reverse Hyperextensions
12 Reverse Lunges e/s
15 Seated Leg Extensions
