MONDAY
WEIGHTLIFTING
DL 4 sets on a 3:30 INT
3@75%, 2@80%, 6@65%, 6@65%
*off of new 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 (6/6) Weighted Front Foot elevated lunges
*goal: quality ROM and posture, then add weight; compare weights to 04/16/25
SUPPLEMENTAL
3 sets:
10 Standing Leg Abduction e/s
10 Standing Calf Raises
TUESDAY
CONDITIONING (aerobic capacity)
3 Rounds for quality:
station 1) 4:30 Row
station 2) 4:30 cycle through: 10 SA RKBS e/s + :30 DB/KB Waiter Hold e/s + 12 Alt Cossack Squats (all at same weight)
station 3) 4:30 static stretching, at least 1:00 per stretch
*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
BN 4 sets on a 3:00 INT
3@75%, 2@80%, 6@65%, 6@65%
*off of new conservative, goal 1RM (same as last week)
CONDITIONING (training)
5 Rounds, 1 every 4:00
5 Strict Pull Up
10 Alt DB Curl
10 DB Iron Cross
*goal: about 1:00 rest between rounds
SUPPLEMENTAL
3 sets:
10 Seated SA Cable Row
THURSDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 4 sets on a 3:00 INT
3@75%, 2@80%, 6@65%, 6@65%
*off of new conservative, goal 1RM (same as last week)
CONDITIONING (practice) – EMOM 15:
min 1) 15 WB
min 2) 12 Alt DBSN
min 3) 9 TTB
*goal: can go up in weight but not back
SUPPLEMENTAL
3 sets:
10 B Stance DB RDL e/s
10 Seated Hamstring Curl
FRIDAY
WEIGHTLIFTING
PR 4 sets on a 2:30 INT
3@75%, 2@80%, 6@65%, 6@65%
*off of new conservative, goal 1RM (same as last week)
CONDITIONING (training)
A+B Partner Workout, 5 RFT:
500m Row
10 HSPU
*goal: consistent, aggressive splits on rower; break up HSPU less or consistently as workout goes on
SUPPLEMENTAL
3 sets:
10 Seated Arnold PR
10 Cable Face Pull
SATURDAY
WEIGHTLIFTING
SN 5 sets on a 2:30 INT
3@60%, 3@60%, 3@60%, 2@65%, 2@65%
CONDITIONING (competition/test)
Benchmark workout “Nancy” – 5 RFT:
400m Run
15 OHSQ (95/65 lbs)
*goal: consistent run times; compare to 07/05/18
SUPPLEMENTAL
CNJK 5 sets on a 2:30 INT
3@60%, 3@60%, 3@60%, 2@65%, 2@65%