MONDAY
CONDITIONING (aerobic capacity)
5 Rounds for quality of 3:30 per station:
station 1) cycle through: 25m DB/KB Farmers Carry + 25 DU/SU
station 2) cycle through: 5x(Inchworm + 2 Push Ups) + 10 Alternating V Ups + 10 Air Squats
station 3) cycle through: Cal Row or Run
*goal: pick up where you left off at each previous station; move at a consistent pace; transition with purpose
SUPPLEMENTAL
15 min on one of the following:
supplemental work / missed lift from the week
skill work
mobility work
TUESDAY
WEIGHTLIFTING
DL 4 sets on a 3:30 INT
2@87%, 1@92%, 10@65%, 15@50%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training)
A/B Partner Workout, alternating full round, 8 RFT:
4 CTB PU / 2 MU
8 HSPU
16 RKBS (70/55 lbs) / 16 KBS (55/35 lbs)
*goal: sprint effort; first training for Hero workout “Nate”; pick most difficult version of movements you can that allows you to keep moving
SUPPLEMENTAL
3 sets:
20 Split Squats e/s
20 Banded Walking Leg Abduction e/s
20 Standing Calf Raises
WEDNESDAY
WEIGHTLIFTING
BN 4 sets on a 3:00 INT
2@87%, 1@92%, 10@65%, 15@50%
*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”) 2 sets of 3 HGPCN
*goal: high quality of movement; practice reset for HANG PCN at the beginning of each set (i.e. DL + lower bar back to above knees)
SUPPLEMENTAL
3 sets:
20 Half Kneeling SA Lat Pulldown
20 SA Leaning Cable Lat Raise e/s
THURSDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 4 sets on a 3:00 INT
2@87%, 1@92%, 10@65%, 15@50%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (competition/test)
Run 1 mile
*goal: compare to 11/17/24; if this is your first time running one in a while, run as much as you can and/or just set a baseline
SUPPLEMENTAL
3 sets:
20 B Stance DB RDL e/s
12 Standing Hamstring Curl e/s
FRIDAY
WEIGHTLIFTING
PR 4 sets on a 2:30 INT
2@87%, 2@87%, 10@65%, 10@65%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training)
A+B Partner Workout, 5 RFT:
A) 35/28 Cal Row
B) 14 SA DBSN (50/35 lbs) + 10 Over the DB Lateral Burpees
*goal: row at pace that allows you to get off the rower and get right to the DBSN; try to rest only after the burpees
SUPPLEMENTAL
3 sets:
20 DB Incline BN
20 DB High Pull
SATURDAY
WEIGHTLIFTING
CNJK 5 sets on a 2:30 INT
1@80%, 1@85, 1@90, 1@90+, 1@90+%
*off of conservative, goal 1RM
CONDITIONING
TBD
SUPPLEMENTAL
SN 5 sets on a 2:30 INT
1@80%, 1@85, 1@90, 1@90+, 1@90+%
*off of conservative, goal 1RM
