MONDAY
WEIGHTLIFTING
BKSQ 5@55, 5@65, AMrAP@75% on a 3:00 INT
*add 5-10lbs to max from last week
CONDITIONING (practice) – EMOM 15:
min 1) :30 SA DBSN
min 2) :30 Flutter Kicks
min 3) :30 Goblet Squats
*goal: consistent or more reps each round if staying at same weight; can go up in weight but not back
SUPPLEMENTAL TRAINING
3 sets:
10 Reverse Hyperextensions
12 Banded Squat Walks e/s
15 Standing Calf Raise
TUESDAY
WEIGHTLIFTING
SN 5 sets on a 2:30 INT
2@70, 2@70, 2@70, 2@75, 2@75%
CONDITIONING (training)
Run 2-3x800m; Rest 2:00
*goal: consistent or negative splits; compare times to 11/04/25
SUPPLEMENTAL TRAINING
JK 5×2, heavier than last week
WEDNESDAY
WEIGHTLIFTING
BN 5@55, 5@65, AMrAP@75% on a 3:00 INT
*add 2.5-5 lbs to max from last week
CONDITIONING (training)
A+B Partner Workout, 5 RFT:
A) 30/24 Cal Row
B) 15 RKBS (70/55 lbs) + 10 Push Ups
*goal: consistent pace on rower; break up movements less as workout goes on
SUPPLEMENTAL TRAINING
3 sets:
10 DB Hammer Curl
12 SA DB Row e/s
15 Wide Lat Pulldown
THURSDAY
WEIGHTLIFTING
CNJK 5 sets on a 2:30 INT
2@70, 2@70, 2@70, 2@75, 2@75%
CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds)
“odds”) 1:00 athlete’s choice skillwork
“evens”) 12 Alt DB HGPCNJK
*goal: can go up in height, 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@55, 5@65, AMrAP@75% on a 3:30 INT
*add 5-10lbs to max from last week
CONDITIONING (competition/test)
“Annie”
50-40-30-20-10
Double Under / Single Under
AbMat Sit Up
*goal: compare time to 08/22/25; these are safe movements to go fast on, so try for your sprint effort
SUPPLEMENTAL
3 sets:
10 Leg Press
12 Reverse Lunges e/s
15 Seated Leg Extensions
