MONDAY
WEIGHTLIFTING
BKSQ 5@40, 5@50, 5@60% on a 3:00 INT
*off of same max as last week
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 20:
50 DU
25 AbMat Sit Ups
20 RKBS (55/35 lbs)
15 WB (20/14 lbs)
10 Push Ups
*goal: pick movements you can do UB, even if you don’t start that way
SUPPLEMENTAL TRAINING
2 sets:
15 Reverse Hyperextensions
15 Standing Leg Abduction e/s
15 Standing Calf Raise
TUESDAY
WEIGHTLIFTING
SN 5×2@60% on a 2:30 INT
CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds)
“odds”) 3-5 strict pull ups
“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
BN5@40, 5@50, 5@60% on a 3:00 INT
*off of same max as last week
CONDITIONING (competition/test)
Row 4-6x500m; 1:1 work to rest, or use partner as rest
*goal: negative splits; compare times to 01/21/26 with goal of faster paces
SUPPLEMENTAL TRAINING
2 sets:
15 DB Hammer CurlBicep Curl
15 SA DB Row e/s
15 Wide Lat Pulldown
THURSDAY
WEIGHTLIFTING
CNJK 5×2@60% on a 2:30 INT
CONDITIONING (training)
4 RFT:
400m Run
20 (5/5/5/5) SA DB HGPCNJK (50/35 lbs)
10 Alt DB Plank Pull Through (15/10 lbs)
*goal: consistent or faster pace each round; maintain posture and hips toward ground on plank pull throughs
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
FRIDAY
WEIGHTLIFTING
DL 5@40, 5@50, 5@60% on a 3:30 INT
*off of same max as last week
CONDITIONING (practice) – EMOM 15:
min 1) 2 sets of TTB
min 2) 5 PCN
min 3) REST -or- :15 side plank e/s
*goal: choose weight that you can do TNG; compare weights to 01/23/26; can go up in weight and reps but not back
SUPPLEMENTAL
2 sets:
15 Leg Press
15 Reverse Lunges e/s
15 Seated Leg Extensions
