MONDAY
WEIGHTLIFTING
PR 3 sets on a 2:30 INT
8@50%, 6@60%, 4@40%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training)
A/B Partner Workout, alternating movements, 8 RFT:
4 Strict Pull Ups
8 HSPU / 2 Wall Walks
12 WB (20/14 lbs)
16 RKBS (55/35 lbs)
20 Hollow Body Crunches
*goal: break up movements less as workout goes on; pick weights/movements that you could do UB
SUPPLEMENTAL
3 sets:
10 DB Incline BN
10 Seated SA Cable Row e/s
TUESDAY
CONDITIONING (aerobic capacity)
3 Rounds for quality:
4:00 Row
4:00 athlete’s choice – something that you can do and keep your heart rate at a consistent level
4:00 Tire Flip (roughly one every 30 seconds, no more than 8 per 4:00)
*goal: DO. THE. TIREFLIPS. CONSISTENTLY.
SUPPLEMENTAL
15 min on one of the following:
supplemental work / missed lift from the week
skill work
mobility work
WEDNESDAY
WEIGHTLIFTING
DL 3 sets on a 3:30 INT
8@50%, 6@60%, 4@70%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds)
“odds”) 1:00 athlete’s choice skill work
“evens”) 12 Reverse Lunges – hold weight however you want
*goal: posture and ROM are more important than weight; can go up in weight but not back
SUPPLEMENTAL
3 sets:
10 Seated Leg Extensions
10 Standing Leg Abduction e/s
10 Standing Calf Raises
THURSDAY
WEIGHTLIFTING
BN 3 sets on a 3:00 INT
8@50%, 6@60%, 4@70%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training)
Run 3-4x800m
2:00 Rest between each
*goal: consistent or negative splits; compare times to your 800s from 04/01/25
SUPPLEMENTAL
3 sets:
10 Seated Wide Lat Pulldown
10 SA Leaning Cable Lat Raise e/s
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 3 sets on a 3:00 INT
8@50%, 6@60%, 4@70%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training)
A+B Partner Workout, 5 RFT:
A) 30/24 Cal Row
B) 15 “Front Rack” Double DB Squats (50/35 lbs) + 10 TTB
*goal: consistent pace on rower; break up B less as workout goes on
SUPPLEMENTAL
3 sets:
10 B Stance DB RDL
10 Seated Hamstring Curl
SATURDAY
WEIGHTLIFTING
SN 5 sets on a 2:30 INT
(SN High Pull + HGSN + SN + OHSQ) 2 sets @60%
(SN + OHSQ) 2 sets @65%
2 SN 1 set @70%
*off of conservative, goal 1RM
CONDITIONING (practice) – EMOM for 30 min:
min 1) 10 Push Ups
min 2) :30 DU / SU
min 3) 10 V Ups
min 4) 8 Ring Rows (can elevate feet)
min 5) 12 (6/6) DB Box Step Ups
*goal: full and deliberate range of motion on every movement
SUPPLEMENTAL
CNJK 5 sets on a 2:30 INT
2@60, 60, 65, 65, 70%
*off of conservative, goal 1RM
