MONDAY
WEIGHTLIFTING
PR 4 sets on a 2:30 INT
3@80%, 2@85%, 8@65%, 8@65%
*off of new conservative, goal 1RM (same as last week)
CONDITIONING (training)
A+B Partner Workout, 5 RFT:
A) 400m Run
B) 15 Push Ups + 10 DB Bicep Curls
*goal: consistent pace on run; full ROM on push ups; control negative on bicep curls
SUPPLEMENTAL
3 sets:
12 Seated Arnold PR
12 Cable Face Pull
TUESDAY
WEIGHTLIFTING
DL 4 sets on a 3:30 INT
3@80%, 2@85%, 8@65%, 8@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) DB Box Step Ups (24/20″)
*goal: quality ROM and posture; compare weights to 09/10/24 and 02/14/25
SUPPLEMENTAL
3 sets:
12 Standing Leg Abduction e/s
12 Standing Calf Raises
WEDNESDAY
CONDITIONING (aerobic capacity)
4 Rounds for quality:
station 1) 5:00 Row / Run / Walk
station 2) 5:00 cycle through: 10 SA RKBS e/s + :30 DB/KB Waiter Hold e/s + 12 Alt Cossack Squats
station 3) 2:00 static stretching
*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
BN 4 sets on a 3:00 INT
3@80%, 2@85%, 8@65%, 8@65%
*off of new conservative, goal 1RM (same as last week)
CONDITIONING (training)
5 Rounds, 1 every 4:00
5 Strict Pull Up (control the negative)
10 DB Seated Arnold Press (control the negative)
12 DB Lat Raise + Front Raise (control the negative)
*goal: about 1:00 rest between rounds
SUPPLEMENTAL
3 sets:
12 Seated SA Cable Row
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 4 sets on a 3:00 INT
3@80%, 2@85%, 8@65%, 8@65%
*off of new conservative, goal 1RM (same as last week)
CONDITIONING (practice) – EMOM 15:
min 1) 20-50 DU
min 2) 15 WB
min 3) 15-20 AbMat Sit Ups
*goal: do not go to failure; do WB heavier than last week; can go up in weight but not back
SUPPLEMENTAL
3 sets:
12 B Stance DB RDL e/s
12 Seated Hamstring Curl
SATURDAY
WEIGHTLIFTING
CNJK 5 sets on a 2:30 INT
2@65%, 2@65%, 2@65%, 2@70%, 2@70%
CONDITIONING (competition/test)
5 RFT:
30/24 Cal Row
15 TTB
10 BBJO (24/20″)
5 PCN (185/125 lbs)
*goal: pick heaviest weight you can do technically well – it’s okay to do singles; consistent pace on rower and BBJO
SUPPLEMENTAL
SN 5 sets on a 2:30 INT
3@65%, 3@65%, 3@65%, 2@70%, 2@70%
