MONDAY
WEIGHTLIFTING
DL 4 sets on a 3:30 INT
1@83, 1@88, 1@93, 8@70%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (practice) – EMOM 15:
min 1) :40 Box Jump
min 2) :40 Alt DBSN
min 3) :40 AbMat Sit Ups
*goal: try to work consistently with high quality for 40 seconds (so take small, quick breaks if needed), and only rest substantially during 20 seconds before next station; stick to same weight/height for whole workout, and try to get more reps if it feels easy
SUPPLEMENTAL
3 sets:
15 Banded Walking Leg Abduction e/s
15 Standing Calf Raises
TUESDAY
WEIGHTLIFTING
BN 4 sets on a 3:00 INT
1@83, 1@88, 1@93, 8@70%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (competition/test)
A+B Partner Workout, 5 RFT:
A) 30/24 Cal Row
B) 12 Push Ups + 8 PCN (135/95 lbs)
*goal: break up movements less as workout goes on; pick a weight that you could do unbroken, even if you don’t do that in the workout
SUPPLEMENTAL
3 sets:
15 Half Kneeling SA Lat Pulldown
15 DB Lat Raise
WEDNESDAY
CONDITIONING (aerobic capacity)
4 Rounds for quality of 3:30 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
THURSDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 4 sets on a 3:00 INT
1@83, 1@88, 1@93, 8@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”) TBD
*goal: can go up in weight but not back; practice breathing and pulling bar down to you
SUPPLEMENTAL
3 sets:
15 RDL
8 Standing Hamstring Curl e/s
FRIDAY
WEIGHTLIFTING
PR 4 sets on a 2:30 INT
1@83, 1@88, 1@93, 8@70%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training)
Run 3-4x800m, Rest 2:00
*goal: negative splits; compare times to 04/17/25
SUPPLEMENTAL
3 sets:
15 DB Incline BN
15 DB High Pull
SATURDAY
WEIGHTLIFTING
SN 5 sets on a 2:30 INT
2@75, 1@80, 1@85, 1@90, 1@90+%
*off of conservative, goal 1RM
CONDITIONING (training)
TBD
*goal: consistent pace on rower; smooth cycling on barbell
SUPPLEMENTAL
CNJK 5 sets on a 2:30 INT
2@75, 1@80, 1@85, 1@90, 1@90+%
*off of conservative, goal 1RM
