MONDAY
WEIGHTLIFTING
BKSQ 5@65, 3@75, AMrAP@85% on a 3:00 INT
*off of same max as last week
CONDITIONING (competition/test)
A/B Partner Workout, alternating full rounds, AMRAP 14:
8 TTB
10 Alternating Pistol Squats
2 Wall Walks
*goal: start as fast as you can safely go and hang on as long as possible; try to only rest when partner is working
SUPPLEMENTAL TRAINING
3 sets:
15 Good Mornings
15 Standing Leg Abduction e/s
15 Standing Calf Raise
TUESDAY
WEIGHTLIFTING
SN 5 sets of 2, 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 (practice) – Every 1:30 x 10 (5 Rounds)
“odds”) 1:00 athlete’s choice skillwork
“evens”) 40-60 DU / DU practice
*goal: control on the way up and down
SUPPLEMENTAL TRAINING
JK 5 sets of 2, adding some weight from last week
WEDNESDAY
WEIGHTLIFTING
BN 5@65, 3@75, AMrAP@85% on a 3:00 INT
*off of same max as last week
CONDITIONING (training)
4-6x500m Row, 1:1 rest (no more than 2:00)
*goal: consistent or negative splits
SUPPLEMENTAL TRAINING
3 sets:
15 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 (training)
5 Rounds, 1 every 3:00
8 Pull Ups
16 WB (20/14 lbs)
24 Alt (12 e/s) Russian Twists (45/35 lbs)
*goal: consistent or faster pace each round; at least :30 – 1:00 rest each round
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@65, 3@75, AMrAP@85% on a 3:30 INT
*off of same max as last week
CONDITIONING (practice) – EMOM 15:
min 1) 6 PCN
min 2) 6-12 Lateral OTB Burpees
min 3) Rest
*goal: can go up in weight and reps, but not back
SUPPLEMENTAL
3 sets:
15 Reverse Hyperextensions
15 Reverse Lunges e/s
15 Seated Leg Extensions
