MONDAY
WEIGHTLIFTING
BKSQ 3@60, 3@70, AMrAP@80% on a 3:00 INT
*off of same max as last week
CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds)
“odds”) 1:00 athlete’s choice skillwork
“evens”) 6-8 Strict Leg Raise / Knee Raise
*goal: control on the way up and down
SUPPLEMENTAL TRAINING
3 sets:
12 Good Mornings
15 Standing Leg Abduction e/s
15 Standing Calf Raise
TUESDAY
WEIGHTLIFTING
SN 5 sets of 2-3 reps, adding some weight from last week, 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)
4-6x500m Row, 1:1 rest (no more than 2:00)
*goal: consistent or negative splits
SUPPLEMENTAL TRAINING
JK 5 sets of 2-3 reps, adding some weight from last week
WEDNESDAY
WEIGHTLIFTING
BN 3@60, 3@70, AMrAP@80% on a 3:00 INT
*off of same max as last week
CONDITIONING (competition/test)
IBEX Training workout, 10 RFT:
5 Burpee to Plate
10 Plate GTO (45/25 lbs)
15 Air Squats
20 DU
*goal: pace yourself by resting between movements when needed, but try to rest less as workout goes on
SUPPLEMENTAL TRAINING
3 sets:
12 Cable Bicep Curl
15 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 (practice) – EMOM 15:
min 1) 10-15 WB
min 2) :45 Weighted Plank
min 3) Rest
*goal: can go up in weight but not back
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 3@60, 3@70, AMrAP@80% on a 3:00 INT
*off of same max as last week
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 18:
6 Pull Ups
12 Alt DBSN (50/35 lbs)
18 Alt Reverse Lunges (50/35 lbs, one DB)
*goal: break up movements less as workout goes on; pick weight that you could do UB, even if you don’t start that way
SUPPLEMENTAL
3 sets:
12 Reverse Hyperextensions
15 Reverse Lunges e/s***
15 Seated Leg Extensions
