MONDAY
WEIGHTLIFTING
BKSQ 5@65, 3@75, AMrAP@85% on a 3:00 INT
*off of same max as last week
CONDITIONING (practice) – EMOM 15:
min 1) 20 WB / 20 Goblet Squats if cannot make minute mark
min 2) 30 Alt Russian Twist (15 e/s)
min 3) REST
*goal: can go up in weight but not back; full ROM before adding weight
SUPPLEMENTAL TRAINING
3 sets:
15 Reverse Hyperextensions
15 Banded Squat Walks e/s
15 Standing Calf Raise
TUESDAY
WEIGHTLIFTING
SN 5 sets on a 2:30 INT
5×1@ 90, 90, 90, 95, 95+%
CONDITIONING (training)
A+B Partner Workout, AMRAP 20:
A) 400m Run
B) 12 DL + 9 HGPCN + 6 STO (155/105 lbs)
*goal: “DT” training; pick a weight where you can do the complex with minimal rest
SUPPLEMENTAL TRAINING
JK 5×2, heavier than last week
WEDNESDAY
WEIGHTLIFTING
BN 5@65, 3@75, AMrAP@85% on a 3:00 INT
*off of same max as last week
CONDITIONING (training)
5 Rounds, each for time:
12 BBJO (24/20″)
16 Alt DBSN (50/35 lbs)
1:00 Rest
*goal: consistent or faster pace each round; manage heart rate
SUPPLEMENTAL TRAINING
3 sets:
15 DB Hammer Curl
15 SA DB Row e/s
15 Wide Lat Pulldown
THURSDAY
WEIGHTLIFTING
CNJK 5 sets on a 2:30 INT
5×1@ 90, 90, 90, 95, 95+%
CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds)
“odds”) 1:00 athlete’s choice skillwork
“evens”) 30-50 DU / DU practice
*goal: try not to work until failure; break sets up on purpose
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)
Row 6-8x250m; Rest 1:1
*goal: consistent or negative splits; compare times to 12/03/25
SUPPLEMENTAL
3 sets:
15 Leg Press
15 Reverse Lunges e/s
15 Seated Leg Extensions
