MONDAY
WEIGHTLIFTING
BKSQ 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, AMRAP 16:
8 TTB
12 WB (20/14 lbs)
16 Alt DB FC Lunge (35/25 lbs)
*goal: pick movements you can do UB, even if you don’t start that way; break up movements less as workout goes on
SUPPLEMENTAL TRAINING
3 sets:
12 Reverse Hyperextensions
15 Banded Squat Walks e/s
15 Standing Calf Raise
TUESDAY
WEIGHTLIFTING
SN 5 sets on a 2:30 INT
2@75, 2@75, 2@75, 2@80, 2@80%
CONDITIONING (practice)– Every 1:30 x 10 (5 Rounds)
“odds”) 2 sets Strict HSPU / Pike HSPU
“evens”) 1:00 athlete’s choice skillwork
*goal: full ROM; can go up in reps but not back
SUPPLEMENTAL TRAINING
JK 5×2, heavier than last week
WEDNESDAY
WEIGHTLIFTING
BN @60, 3@70, AMrAP@80% on a 3:00 INT
*off of same max as last week
CONDITIONING (competition/test)
21-15-9
Pull Ups
Box Jumps (24/20″)
RKBS (55/35 lbs)
*goal: grip management; figure out set size for pull ups that keeps you from doing singles by the end
SUPPLEMENTAL TRAINING
3 sets:
12 DB Hammer Curl
15 SA DB Row e/s
15 Wide Lat Pulldown
THURSDAY
WEIGHTLIFTING
CNJK 5 sets on a 2:30 INT
2@75, 2@75, 2@75, 2@80, 2@80%
CONDITIONING (training)
Row 3-4x1000m, Rest 2:00
*goal: negative splits; compare times to 02/19/26; there are fewer repeats this time so try to go faster
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 @60, 3@70, AMrAP@80% on a 3:00 INT
*off of same max as last week
CONDITIONING (training)
4 RFT:
400m Run
15 Alt DBSN (50/35 lbs)
10 Lat Burpees over DB
*goal: all of these are movements that will get your HR up, so try to pace yourself and catch your breath on the run
SUPPLEMENTAL
3 sets:
12 Leg Press
15 Reverse Lunges e/s
15 Seated Leg Extensions
