MONDAY
WEIGHTLIFTING
BKSQ 5@65, 3@75, AMrAP@85% on a 3:00 INT
*off of same max as last week
CONDITIONING (training)
A/B Partner Workout, alternating movements, 10 RFT:
5 CTB Pull Ups
10 DL (155/105 lbs)
15/12 Cal Row
*goal: choose most difficult version of pull up you can, even if you can’t do them UB
SUPPLEMENTAL TRAINING
3 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@65, 3@65, 3@65, 2@70, 2@70%
CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds)
“odds”) 6 OHSQ
“evens”) 1:00 athlete’s choice skillwork
*goal: full ROM is more important than weight; can go up in weight but not back
SUPPLEMENTAL TRAINING
JK 5×2
WEDNESDAY
WEIGHTLIFTING
BN 5@65, 3@75, AMrAP@85% on a 3:00 INT
*off of same max as last week
CONDITIONING (competition/test)
AMRAP 14:
8 TTB
10 Burpees over DB
12 Alt FC Lunges (50/35 lbs)
*goal: break up movements less as workout goes on
SUPPLEMENTAL TRAINING
3 sets:
15 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@65, 2@65, 2@65, 2@70, 2@70%
*go for more total volume than two weeks ago
CONDITIONING (practice) – EMOM 20:
min 1) 2-3 Wall Walks
min 2) 20-40 DU
min 3) 10-15 WB
min 4) Rest
*goal: can go up in weight but not back; can go up in reps 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 5@65, 3@75, AMrAP@85% on a 3:30 INT
*off of same max as last week
CONDITIONING (training)
Run 4-6x400m, 2:00 rest
*goal: consistent or negative splits; compare times to 11/21/25
SUPPLEMENTAL
3 sets:
15 Leg Press
15 Reverse Lunges e/s
15 Seated Leg Extensions
