MONDAY
WEIGHTLIFTING
BKSQ 5@40, 5@50, 5@60% on a 2:30 INT
*off of same max as last week, if doing percentages; or off of new heavy for the day/max
CONDITIONING (practice) – EMOM 15:
min 1) 10 Box Jumps (stand up fully at the top, step down)
min 2) 10 (5/5) SA DB HGPCNJK
min 3) 10 total DB Plank Pullthrough -or- REST
*goal: can go up in weight but not back; can go up in height but not back
SUPPLEMENTAL TRAINING
2 sets:
15 Reverse Hyperextensions
15 Standing Leg Abduction e/s
15 Standing Calf Raise
TUESDAY
WEIGHTLIFTING
SN 5 sets on a 2:30 INT
3@50, 3@50, 3@50, 2@55, 2@55%
*off of heavy for the day / max set from last week
CONDITIONING (training)
5 Rounds, 1 every 3:00:
20/15 Cal Row
5 OHSQ (no heavier than 135/95 lbs)
*goal: :45-1:00 rest; full ROM is more important than weight; consistent/faster pace on rower; can go up in weight but not back
SUPPLEMENTAL TRAINING
JK 5×2
WEDNESDAY
WEIGHTLIFTING
BN 5@40, 5@50, 5@60% on a 2:30 INT
*off of same max as last week, if doing percentages; or off of new heavy for the day/max
CONDITIONING (competition/test)
A/B Partner Workout, alternating movements, AMRAP 20:
15 WB (20/14 lbs)
10 Push Ups
10 Pull Up
10 DL (155/105 lbs) (no more than 35% of 1RM)
15 V Ups
*goal: break up movements less as workout goes on; pick weights that you could do UB, even if you don’t start that way
SUPPLEMENTAL TRAINING
2 sets:
15 DB Hammer Curl
15 SA DB Row e/s
15 Wide Lat Pulldown
THURSDAY
WEIGHTLIFTING
CNJK 5 sets on a 2:30 INT
2@50, 2@50, 2@50, 2@55, 2@55%
*off of heavy for the day / max set from last week
CONDITIONING (training)
A/B Partner Workout, alternating full rounds, 8 RFT:
30 DU
10 HSPU / 2 Wall Walks
*goal: practice quick transition from rope to wall; break up movements less as workout goes on; try to rest as little as possible when it’s your turn to work
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@40, 5@50, 5@60% on a 3:00 INT
*off of same max as last week, if doing percentages; or off of new heavy for the day/max
CONDITIONING (training)
5 RFT:
15 KBS (55/35 lbs)
10 TTB
5 BBJO (24/20″)
*goal: sprint effort; pick heights/weights that allow you to go UB, and hang on as long as safely possible
SUPPLEMENTAL
2 sets:
15 Leg Press
15 Reverse Lunges e/s
15 Seated Leg Extensions
