MONDAY
WEIGHTLIFTING
PR 4 sets on a 2:30 INT
2@80, 1@85, 1@90, 10@65%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training)
A+B Partner Workout, AMRAP 20:
A) 400m Run
B) 10 Pull Ups + 20 WB (20/14 lbs)
*goal: consistent splits on run; break up movements less as workout goes on
SUPPLEMENTAL
3 sets:
15 DB Incline BN
15 SA Lat Pulldown e/s
TUESDAY
CONDITIONING (aerobic capacity)
5 Rounds for quality:
station 1) 4:00 Row/Walk/Run
station 2) 4:00 cycling through: 8 Ring Rows (easy) + 10 Inchworm Pushup + 12 Lunge, Lunge, Air Squat + 14 AbMat Sit Up
*goal: move at a pace and pick movements that allows you to keep your breathing and heart rate steady for the whole workout
SUPPLEMENTAL
15 min on one of the following:
supplemental work / missed lift from the week
skill work
mobility work
WEDNESDAY
WEIGHTLIFTING
DL 4 sets on a 3:00 INT
2@80, 1@85, 1@90, 10@65%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (practice) EMOM 15:
min 1) 2 sets HSPU
min 2) 20 RKBS
min 3) Rest
*goal: consistent or more reps each round, unless you are increasing the range of motion (ROM); compare RKBS weight to 08/27/25
SUPPLEMENTAL
3 sets:
15 Standing Leg Abduction e/s
15 Standing Calf Raises
THURSDAY
WEIGHTLIFTING
BN 4 sets on a 3:00 INT
2@80, 1@85, 1@90, 10@65%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (competition/test)
3 Rounds, each for time, 2:00 rest between each round:
10 DBSN (50/35 lbs) (arm 1)
10 Lateral over the DB Burpees
10 DBSN (50/35 lbs) (arm 2)
10 Lateral over the DB Burpees
*goal: consistent or faster pace on each round; training for repeat testing of 24.1; do not include 2:00 rest in round time
SUPPLEMENTAL
3 sets:
15 DB Rows e/s
15 DB Lat Raise
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 4 sets on a 3:00 INT
2@80, 1@85, 1@90, 10@65%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training)
5 RFT:
40 DU
20 Alt Russian Twists (35/25 lbs)
10 Alt Farmers Carry Reverse Lunges (55/35 lbs) – only one dumbbell, switch hands after 5 reps
*goal: break up movements less as workout goes on; focus on posture and range of motion (ROM) over weight
SUPPLEMENTAL
3 sets:
15 Reverse Lunges e/s
15 Seated Hamstring Curl
SATURDAY
WEIGHTLIFTING
athlete’s choice: if there are any lifts you missed this week that you want to make up, just do the percentages for that lift
CONDITIONING (training)
TBD
SUPPLEMENTAL
SN + OHSQ 5 sets on a 2:30 INT
2@65, 65, 65, 70, 70%
*off of conservative, goal 1RM
