MONDAY
WEIGHTLIFTING
BKSQ 5@66, 3@75, AMrAP@85% on a 3:00 INT
*off of same max as last week
-or-
5-7 x 1 up to a heavy for the day / new 1RM
CONDITIONING (competition/test)
5 RFT:
12 TTB
9 Double DB DL (50s/35s)
6 Double DB HGCNJK (50s/35s)
*goal: choose weight that you can do UB, even if you do not start that way; consistent or faster pace as workout goes on
SUPPLEMENTAL TRAINING
3 sets:
15 Reverse Hyperextensions
15 Standing Leg Abduction e/s
15 Standing Calf Raise
TUESDAY
WEIGHTLIFTING
SN 5×1 up to a heavy for the day on a 2:30 INT
*heavy with safe technique
CONDITIONING (practice) – EMOM 15:
min 1) 15 UB WB
min 2) 6-10 BBJO
min 3) Rest
*goal: can go up in weight but not back; can go up in height but not back
SUPPLEMENTAL TRAINING
JK 5×2
WEDNESDAY
WEIGHTLIFTING
BN 5@66, 3@75, AMrAP@85% on a 3:00 INT
*off of same max as last week
-or-
5-7 x 1 up to a heavy for the day / new 1RM
CONDITIONING (training)
A+B Partner Workout, AMRAP 20:
A) 20 AbMat Sit Ups + 15 RKBS (70/55 lbs)
B) 10 Pull Ups + 5 HSPU
*goal: pay attention to your midline while upside down; mix in difficult version of HSPU and PU even if you cannot do the whole set that way
SUPPLEMENTAL TRAINING
3 sets:
15 DB Hammer Curl
15 SA DB Row e/s
15 Wide Lat Pulldown
THURSDAY
WEIGHTLIFTING
CNJK 5×1 up to a heavy for the day on a 2:30 INT
*heavy with safe technique
CONDITIONING (training)
Row 4-5 x 1000m Row, rest 2:00
*goal: consistent or negative splits; compare times to 750m repeats from 02/05/26 and 1000m repeats from 04/22/25
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@66, 3@75, AMrAP@85% on a 3:00 INT
*off of same max as last week
-or-
5-7 x 1 up to a heavy for the day / new 1RM
CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds)
“odds”) 1:00 athlete’s choice skillwork
“evens”) 40-60 DU / DU practice
*goal: high quality movement; consistent or more reps each round
SUPPLEMENTAL
3 sets:
15 Leg Press
15 Reverse Lunges e/s
15 Seated Leg Extensions
