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”) 15/12 Cal Row
“evens”) 6 HGPCN
*goal: can go up in height, but not back; consistent or faster pace on rower
SUPPLEMENTAL TRAINING
3 sets:
12 Reverse Hyperextensions
15 Standing Leg Abduction e/s
15 Standing Calf Raise
TUESDAY
WEIGHTLIFTING
SN 5 sets on a 2:30 INT
3@60, 3@60, 3@60, 2@65, 2@65%
CONDITIONING (training)
First run of the yeeeeaaaaarrr!
Run 20 minutes at a sustainable pace
*goal: add in walking as much as you need to – we are getting a baseline for how we feel running this season
SUPPLEMENTAL TRAINING
JK 5×2
WEDNESDAY
WEIGHTLIFTING
BN 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, 10 RFT:
5 Pull Ups
10 V Ups
15 RKBS (70/55 lbs)
*goal: pick movements that you can do UB by end of workout
SUPPLEMENTAL TRAINING
3 sets:
12 DB Hammer CurlBicep Curl
15 SA DB Row e/s
15 Wide Lat Pulldown
THURSDAY
WEIGHTLIFTING
CNJK 5 sets on a 2:30 INT
2@60, 2@60, 2@60, 2@65, 2@65%
*go for more total volume than two weeks ago
CONDITIONING (training)
A+B Partner Workout, AMRAP 20:
A) 500m Row
B) 10 BJO (24/20″) + 10 Alt DBSN (50/35 lbs)
*goal: consistent or faster pace each round; row at a pace that allows you to go right from the row to the BJO
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 3:30 INT
*off of same max as last week
CONDITIONING (competition/test)
CF Open 26.3 – For time:
2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1
2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2
2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3
Time cap: 16 minutes
♀ 65, 75, 85 lbs / 45, 55, 65 lbs
♂ 95, 115, 135 lbs / 65, 85, 95 lbs
*goal: pick weights that allow you to keep moving; say goodbye to your legs and adjust your living situation to not involve stairs; have a great time 😀
SUPPLEMENTAL
3 sets:
12 Leg Press
15 Reverse Lunges e/s
15 Seated Leg Extensions
