MONDAY
WEIGHTLIFTING
BKSQ 5@65, 3@75, AMrAP@85% on a 3:00 INT
*off of same max as last week
CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds)
“odds”) 1:00 athlete’s choice skillwork
“evens”) 20 WB
*goal: can go up in weight but not back; try to do WB UB
SUPPLEMENTAL TRAINING
3 sets:
15 Reverse Hyperextensions
15 Banded Squat Walks e/s
15 Standing Calf Raise
TUESDAY
WEIGHTLIFTING
SN – 20 minutes (after warmup)
5-7×1 up to a heavy for the day
CONDITIONING (training)
A+B Partner Workout, AMRAP 20:
A) 400m Run
B) 12 Alt DBSN (50/35 lbs) + 12 V Ups
*goal: consistent or faster pace on run; choose weight for DBSN that you can do unbroken
SUPPLEMENTAL TRAINING
JK 5×1, up to a heavy for the day
WEDNESDAY
WEIGHTLIFTING
BN 5@65, 3@75, AMrAP@85% on a 3:00 INT
*off of same max as last week
CONDITIONING (competition/test)
“The Chief” – For 5 cycles:
AMRAP in 3:00 of:
3 PCN (135/95 lbs)
6 Push Ups
9 Air Squats
Rest 1:00 between each cycle.
For each cycle restart the AMRAP.
*goal: consistent or more rounds each cycle
SUPPLEMENTAL TRAINING
3 sets:
15 DB Hammer Curl
15 SA DB Row e/s
15 Wide Lat Pulldown
THURSDAY
WEIGHTLIFTING
CNJK – 20 minutes (after warmup)
5-7×1 up to a heavy for the day
CONDITIONING (practice) – EMOM 15:
min 1) 6 STO
min 2) 6-10 Alternating pistols / pistol skillwork
min 3) 24 Alt Russian Twists
*goal: can go up in weight but not back; full ROM on pistols rather than more reps
SUPPLEMENTAL TRAINING
SN BAL 5×2
FRIDAY
WEIGHTLIFTING
DL 5@65, 3@75, AMrAP@85% on a 3:00 INT
*off of same max as last week
CONDITIONING(training)
A+B Partner Workout, 3 RFT:
A) 60/48 Cal Row
B) 12 Burpees / 1:00 Burpees, whichever comes first
*goal: consistent or faster pace on each round; try to row at a pace that allows you to go right from rower to burpees; goal is to have about 3:00 of rest after burpees and before next row
SUPPLEMENTAL
3 sets:
15 Leg Press
15 Reverse Lunges e/s
15 Seated Leg Extensions
