MONDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5 sets on a 3:00 INT
85×1, 90×1, 90×1, 50×10, 55×10
*use conservative, goal 1RM, same weight as last week
CONDITIONING (practice) Every 1:30 x 10 (5 Rounds)
“odds”) 1:00 athlete’s choice skill work
“evens”) 8-12 Alt Pistol Squats
*goal: for skill work, think about something you want to be able to do for the Open this year
SUPPLEMENTAL
3 sets:
12 Standing Leg Abduction e/s
12 Seated Hamstring Curl
TUESDAY
WEIGHTLIFTING
PR 5 sets on a 2:30 INT
85×1, 90×1, 90×1, 50×10, 55×10
*use conservative, goal 1RM, same weight as last week
CONDITIONING (competition/test)
CF Open 18.1 – AMRAP 20:
8 TTB / Hanging Knee Raises
10 (5/5) SA DB HGPCNJK (50/35 lbs) (35/20 lbs)
14/12 Cal Row
*goal: compare scores to previous 18.1 scores
SUPPLEMENTAL
3 sets:
12 SA Cable Lat Raise
12 Lat Pulldown
WEDNESDAY
WEIGHTLIFTING
DL 5 sets on a 3:30 INT
85×1, 90×1, 90×1, 50×10, 55×10
*use conservative, goal 1RM, same weight as last week
CONDITIONING (training)
A/B Partner Workout, alternating full rounds, 10 RFT:
10 Burpees
15 RKBS (70/55 lbs)
*goal: sprint effort; set a pace that you think may be too fast and see how long you can hang on
SUPPLEMENTAL
3 sets:
12 Pendlay Row
12 Reverse Lunge e/s
THURSDAY
WEIGHTLIFTING
BN 5 sets on a 3:00 INT
85×1, 90×1, 90×1, 50×10, 55×10
*use conservative, goal 1RM, same weight as last week
CONDITIONING (practice) EMOM for 15 min:
min 1) 6 DB Thrusters (50/35 lbs) + 8 V Ups
min 2) 30 DU (no more than :45 work)
min 3) Rest
*goal: CF Open 20.2 practice; focus on quick transition from DBs to V Ups to DU; it’s okay if there is not a lot of rest between TTB and DU
SUPPLEMENTAL
3 sets:
12 Cable Flye
12 Cable Tricep Pressdowns
FRIDAY
CONDITIONING (aerobic capacity)
AMRAP 40:
40/32 Cal Row
5x (inchworm + 2 Push Ups)
20 Walking Lunges (no heavier than 20/15 lbs in each hand)
40 Single Unders
*goal: move at pace that allows you to speak but not carry on full conversations
SUPPLEMENTAL
Choose between:
15 min lift/accessory work
15 min skillwork
15 min mobility
SATURDAY
WEIGHTLIFTING
SN High Pull + HGSN + OHSQ (3 sec pause at bottom)
3×2 @65, 65, 65% 2×1 @70, 70% on a 2:30 INT
*use conservative, goal 1RM, same as last week
CONDITIONING (training)
TBD
SUPPLEMENTAL
CN Pull + HGCN + JK (3 sec pause in split)
3×2 @65, 65, 65% 2×1 @70, 70% on a 2:30 INT
*use conservative, goal 1RM, same as last week
