MONDAY
WEIGHTLIFTING
PR 6 sets on a 2:30 INT
90×1, 90×1, 95×1, 55×10, 60×10, 65×8
*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 (competition/test)
A/B Partner Workout, alternating movements, AMRAP 16:
4 CTB PU
8 HSPU
12 Alt Pistols
*goal: break up movements less as workout goes on; pick hardest version of movement you can keep doing
SUPPLEMENTAL TRAINING
3 sets (start slightly heavier than week of 9/16):
12 SA Seated Cable Row e/s
12 DB Lat Raise
TUESDAY
WEIGHTLIFTING
SN 5 sets on a 2:30 INT
80×1, 85×1, 90×1, 95×1, 95+x1
*off of conservative, goal 1RM
CONDITIONING (practice) – EMOM 15:
min 1) 14 Alt DBSN
min 2) 40-60 DU / DU skill work
min 3) Rest
*goal: priorities are posture and breathing > smooth transitions > adding weight: can go up in weight but not back; break up DU on purpose rather than going to failure
SUPPLEMENTAL TRAINING
JK 5 sets:
80×1, 85×1, 90×1, 95×1, 95+x1
WEDNESDAY
CONDITIONING (aerobic capacity)
AMRAP 45:
400m Run
16 Weighted Sit Ups (arms overhead) (10/5 lbs)
40/32 Cal Row
8 (Lunge + Lunge + Air Squat) (BW)
12 Ring Rows / 4 Strict Pull Ups
*goal: 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
THURSDAY
WEIGHTLIFTING
BN 6 sets on a 3:00 INT
90×1, 90×1, 95×1, 55×10, 60×10, 65×8
*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 3:00 INT
85×1, 90×1, 95×1, 55×10, 60×10, 65×8
*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
3 sets (start slightly heavier than week of 9/16):
12 Lat Pulldown (choose grip)
12 Incline DB BN
3 sets (start slightly heavier than week of 9/16):
12 RDL
12 Glute Bridge -or- Hip Thrust
FRIDAY
WEIGHTLIFTING
DL 6 sets on a 3:30 INT
90×1, 90×1, 95×1, 55×10, 60×10, 65×8
*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 Rounds, 1 every 2:30:
15 RKBS (70/55 lbs)
12 (6/6) SA DB Thruster (50/35 lbs)
9 TTB
*goal: at least 1:00 rest each round; move as quickly from movement to movement as you can; grip training
SUPPLEMENTAL TRAINING
3 sets (start slightly heavier than week of 9/16):
12 Reverse Lunges e/s
30 Standing Calf Raise (10 toes in, 10 toes out, 10 toes straight)
SATURDAY
WEIGHTLIFTING
CNJK 5 sets on a 2:30 INT
80×1, 85×1, 90×1, 95×1, 95+x1
*off of conservative, goal 1RM
CONDITIONING (training) – every 1:30 x 15 (5 Rounds)
station 1) 15/12 Cal Row
station 2) 10 OTB Burpees
station 3) 12 DL + 9 HGPCN + 6 STO (155/105 lbs)
*goal: this is just awful “DT” training; this is supposed to be more difficult than the actual workout; pick a weight that you could UB, even though you don’t have to do that the entire workout; figure out where breaking it up makes sense to you
SUPPLEMENTAL TRAINING
SN Pull 5×2 @105%
