DELOAD WEEK! Be patient with the lighter weights, fewer sets, and somewhat less intensity in the conditioning. These help us come back strong and ready for the following weeks.
MONDAY
WEIGHTLIFTING
SN 5×2 @70, 70, 70, 75, 75% on a 2:30 INT
*off of conservative, goal 1RM
CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds)
“odds”) 1:00 athlete’s choice skill work
“evens”) 5 PSN
*goal: high quality movement; focus on breathing, consistent points of contact, and smooth cycling over weight
SUPPLEMENTAL TRAINING
JK 5×2 @70, 70, 70, 75, 75%
TUESDAY
WEIGHTLIFTING
DL 6 sets on a 2:30 INT
83×1, 83×1, 83×1, 50×6, 55×6, 60×6
*use conservative, goal 1RM (same number as last week)
**goal: focusing even more on aggression and confidence for first three sets, and controlling the negative on the last three sets
CONDITIONING (training)
5 Rds, 1 every 3:00:
30 DU
15 RKBS (70/55 lbs)
5 HSPU
*goal: consistent or negative splits each round; pick weights/movements you could do UB by the end
SUPPLEMENTAL TRAINING
2 sets:
15 Reverse Lunges e/s
30 Standing Calf Raise (10 toes in, 10 toes out, 10 toes straight)
WEDNESDAY
WEIGHTLIFTING
CNJK 5×2 @70, 70, 70, 75, 75% on a 2:30 INT
*off of conservative, goal 1RM
CONDITIONING (competition/test)
A/B Partner Workout, alternating movements, 10 RFT:
20 Alt Russian Twists (20/14 lbs)
15 WB (20/14 lbs)
15/12 Cal Row
10 Burpees
5 PCN (115/85 lbs)
*goal: break up movements less as workout goes on; pick weights/movements that you could do UB for at least the last two rounds
SUPPLEMENTAL TRAINING
SN Pull 5×3 @90%
THURSDAY
WEIGHTLIFTING
BN 6 sets on a 2:30 INT
83×1, 83×1, 83×1, 50×6, 55×6, 60×6
*use conservative, goal 1RM (same number as last week)
**goal: focusing even more on aggression and confidence for first three sets, and controlling the negative on the last three sets
BKSQ -or- FRSQ
6 sets on a 2:30 INT
83×1, 83×1, 83×1, 50×6, 55×6, 60×6
*use conservative, goal 1RM (same number as last week)
**goal: focusing even more on aggression and confidence for first three sets, and controlling the negative on the last three sets
SUPPLEMENTAL TRAINING
2 sets:
15 Lat Pulldown (choose grip)
15 Incline DB BN
2 sets:
15 RDL
15 Glute Bridge -or- Hip Thrust
FRIDAY
CONDITIONING (aerobic capacity)
AMRAP 35:
500m/400m Row
10 Lunge w/ Twist
400m Run
10 Toes to Rig
5 Tire Flips
*goal: compare to 9/17/24; move at a pace and choose weights that allow you to stay consistent for the entire workout – try to finish a round in roughly the same amount of time every time; heart rate should stay between 65-85%
SUPPLEMENTAL TRAINING
Choose between:
15 min for a lift/accessory work
15 min skill work
15 min mobility
SATURDAY
WEIGHTLIFTING
PR 6 sets on a 2:00 INT
83×1, 83×1, 83×1, 50×6, 55×6, 60×6
*use conservative, goal 1RM (same number as last week)
**goal: focusing even more on aggression and confidence for first three sets, and controlling the negative on the last three sets
CONDITIONING (training) – EMOM for 20 minutes:
min 1) 3-5 Strict Pull Ups -or- 6-10 Ring Rows
min 2) 10 (5 e/s) FC Reverse Lunges
min 3) 6-10 Push Ups (can use weight if you want)
min 4) 10 Weighted Sit Ups
*goal: full ROM and quality over weight; can go up in weight but not back
SUPPLEMENTAL TRAINING
2 sets:
15 SA Seated Cable Row e/s
15 DB Lat Raise