MONDAY
WEIGHTLIFTING
BN 4 sets on a 3:00 INT
1@80, 1@85, 1@90, 6@70%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training)
A+B Partner Workout, 4 RFT:
A) 400m Run
B) 15 KBS (55/35 lbs) + 10 TTB
*goal: training for benchmark workout “Helen”; consistent pace on run; break up B movements less as workout goes on
SUPPLEMENTAL
3 sets:
12 Half Kneeling SA Lat Pulldown
12 DB Lat Raise
TUESDAY
CONDITIONING (aerobic capacity)
4 Rounds for quality of 3:00 per station:
station 1) cycle through: 50m DB/KB Farmers Carry + 50 SU
station 2) cycle through: 2 Wall Walks + 8 Strict Leg Raises + 10 Ring Rows + 12 Walking Lunges
station 3) Tire Flips: one every 30-45 seconds
*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
WEDNESDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 4 sets on a 3:00 INT
1@80, 1@85, 1@90, 6@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”) 9 Thrusters
*goal: can go up in weight but not back; practice breathing and pulling bar down to you
SUPPLEMENTAL
3 sets:
12 RDL
8 Standing Hamstring Curl e/s
THURSDAY
WEIGHTLIFTING
PR 4 sets on a 2:30 INT
1@80, 1@85, 1@90, 6@70%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training)
A/B Partner Workout, alternating rows, 10 RFT:
500m Row
*goal: row 5-10 seconds faster than goal 2k pace; compare 500m times to 03/21/25
SUPPLEMENTAL
3 sets:
12 DB Incline BN
12 DB High Pull
FRIDAY
WEIGHTLIFTING
DL 4 sets on a 3:30 INT
1@80, 1@85, 1@90, 6@70%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (practice) EMOM 15:
min 1) 3-6 Strict Pull Ups (add weight if you’re up to sets of 6 strict)
min 2) 8 Front Foot Elevated Lunges e/s
min 3) REST
*goal: compare pull ups to 05/06/25; ROM is more important than weight on both movements
SUPPLEMENTAL
3 sets:
12 Banded Walking Leg Abduction e/s
12 Standing Calf Raises
SATURDAY
WEIGHTLIFTING
CNJK 5 sets on a 2:30 INT
2@70, 2@75, 1@80, 1@85, 1@85+%
*off of conservative, goal 1RM
CONDITIONING (competition/test)
A/B Partner Workout, alternating movements, AMRAP 40:
40/32 Cal Row
15 Bar Facing Burpees
20 WB (20/14 lbs)
5 PCNJK (135/95 lbs)
10 Weighted Sit Ups
*goal: consistent pace on rower; smooth cycling on barbell
SUPPLEMENTAL
SN 5 sets on a 2:30 INT
2@70, 2@75, 1@80, 1@85, 1@85+%
*off of conservative, goal 1RM
