MONDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 4 sets on a 3:00 INT
8@60, 6@65, 4@70, 4@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 skillwork
“evens”) 8-12 Alt Pistols / pistol squat and single leg skillwork
*goal: break up movements less as workout goes on; focus on posture and range of motion (ROM) over weight
SUPPLEMENTAL
3 sets:
10 Reverse Lunges e/s
10 Seated Hamstring Curl
TUESDAY
WEIGHTLIFTING
PR 4 sets on a 2:30 INT
8@60, 6@65, 4@70, 4@70%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training)
Run 4×3:00 / 2:00 Rest or Walk
*goal: consistent or greater distances on each round; if you are working on running more, try to walk less each round
SUPPLEMENTAL
3 sets:
15 DB Incline BN
15 SA Lat Pulldown e/s
WEDNESDAY
CONDITIONING (aerobic capacity)
4 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
THURSDAY
WEIGHTLIFTING
DL 4 sets on a 3:00 INT
8@60, 6@65, 4@70, 4@70%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (practice) EMOM 15:
min 1) 5 PCNJKs
min 2) 6-10 DB Rows e/s
min 3) Rest
*goal: can go up in weight but not back
SUPPLEMENTAL
3 sets:
10 Standing Leg Abduction e/s
10 Standing Calf Raises
FRIDAY
WEIGHTLIFTING
BN 4 sets on a 3:00 INT
8@60, 6@65, 4@70, 4@70%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training)
A+B Partner Workout, AMRAP 20:
A) 400m Run
B) 15 RKBS (55/35 lbs) + 10 Push Ups
*goal: consistent or faster pace on each round; plenty of rest after push ups
SUPPLEMENTAL
3 sets:
10 DB Rows e/s
10 DB Lat Raise
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)
6 Rounds, 1 every 3:00:
2 Strict Pull Ups
5 HGCN (135/95 lbs)
MR Cal Row in remaining time
1:00 Rest between rounds
*goal: consistent or more reps each time on rower; smooth cycling on HGCN, weight should be no issue
SUPPLEMENTAL
CNJK 5 sets on a 2:30 INT
5×2 @60%
*off of conservative, goal 1RM
