MONDAY
WEIGHTLIFTING
BKSQ 5@75, 3@85, AMrAP@95% on a 3:00 INT
*use same training max as last week
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 16:
25 AbMat Sit Ups
20 RKBS (70/55 lbs)
16 WB (20/14 lbs)
12 Alt Reverse Lunges (weighted)
10 Push Ups
*goal: keep pace high while it’s your turn to move; break up movements less as workout goes on
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
8 B Stance DB RDL e/s @2011
10 Barbell Hip Thrust @30X1
TUESDAY
WEIGHTLIFTING
BN 5@75, 3@85, AMrAP@95% on a 3:00 INT
*use same training max as last week
CONDITIONING (training)
Run 4-6 x 400m
1:1 work:rest; no more than 2:00 rest
*goal: consistent splits; run the whole time; this is our first run of the season so we are just shaking the legs out and seeing how we feel!; better to run fewer intervals and run the whole time or as much as you can, rather than do more intervals and walk more
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Cable Flye @3011
10 Incline YTW
WEDNESDAY
WEIGHTLIFTING
CNJK 1@85, 1@85, 1@90, 1@90, 1@90% on a 2:30 INT
*use same max as last week
CONDITIONING (practice) – EMOM 15:
min 1) 10 (5/5) SA DBHGPCNJK -or- 10 Thrusters
min 2) 2 sets of TTB -or- 2 sets of Pull Ups
min 3) Rest
*goal: pick which movement you need more practice on
SUPPLEMENTAL TRAINING
SN BAL 5×2, heavier than last week
THURSDAY
WEIGHTLIFTING
PR 5@75, 3@85, AMrAP@95% on a 2:30 INT
*use same training max as last week
CONDITIONING (practice) – every 1:30 x 10 (5 Rds of everything)
“odds”) 1:00 athlete’s choice skill work
“evens”) 15/12 Cal Row
*goal: can go up in weight but not back; practice what you remember struggling with during 24.1
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
3 sets, heavier than last week:
10 Seated DB Arnold PR
FRIDAY
CONDITIONING (competition/test)
24.3! For time:
5 rounds of:
10 Thrusters, 95/65 lbs
10 Chest-to-bar Pull-ups
— then —
Rest 1 min
— then —
5 rounds of:
7 Thrusters, 135/95 lbs
7 Bar Muscle-ups
Time cap: 15 minutes
SATURDAY
CONDITIONING (training) – every 1:30 x 20
station 1) 1-3 Wall Walks
station 2) 15/12 Cal Row
station 3) 6-10 BBJO (24/20″)
station 4) 1-2 tire flips
*goal: these are just suggestions; feel free to change these movements like the last two weeks on Saturday mornings; work roughly 1:00 and rest roughly :30 each station
WEIGHTLIFTING
DL 5@75, 3@85, AMrAP@95% on a 3:30 INT
*use same training max as last week
