MONDAY
WEIGHTLIFTING
BN 4 sets on a 3:00 INT
2@80, 1@85, 1@90, 6@70%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (competition/test)
A/B Partner Workout, alternating movements, 12 RFT:
40 DU
16 WB (20/14 lbs)
12 V Ups
8 Pull Ups
4 Wall Walks
*goal: break up movements less as workout goes on; only go as high on wall walks as you can control yourself on the way down
SUPPLEMENTAL
3 sets:
12 DB Rows e/s
12 DB Lat Raise
TUESDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 4 sets on a 3:00 INT
2@80, 1@85, 1@90, 6@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”) 6 SA DB Thruster e/s
*goal: can go up in weight but not back; full ROM on Thrusters before adding weight
SUPPLEMENTAL
3 sets:
12 Reverse Lunges e/s
12 Seated Hamstring Curl
WEDNESDAY
WEIGHTLIFTING
PR 2@80, 1@85, 1@90, 6@70%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (training)
TBD
SUPPLEMENTAL
3 sets:
12 DB Incline BN
12 SA Lat Pulldown e/s
THURSDAY
CONDITIONING (aerobic capacity)
4 Rounds for quality:
station 1) 4:00 Row/Walk/Run
station 2) 4:00 cycling through: 6 Hanging Leg / Knee Raises + 10 Half Kneeling DB/KB PR e/s + 16 Alternating Cossack Squats
*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
FRIDAY
WEIGHTLIFTING
DL 4 sets on a 3:00 INT
2@80, 1@85, 1@90, 6@70%
*off of conservative, goal 1RM (same as last week)
CONDITIONING (practice) EMOM 15:
min 1) TBD
min 2) TBD
min 3) TBD
*goal: can go up in weight but not back
SUPPLEMENTAL
3 sets:
12 Standing Leg Abduction e/s
12 Standing Calf Raises
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 5 sets on a 2:30 INT
5×2 @75%
*off of conservative, goal 1RM
