TUESDAY
WEIGHTLIFTING
BKSQ 5@40, 5@50, 5@60% on a 2:30 INT
*off of same max as last week
CONDITIONING (training)
A+B Partner Workout, 4 RFT:
A) 500m Row
B) 40 DU + 16 Alt Lunges (BW)
*goal: row at a pace that allows you to step off and go right to the DU; try to rest only after lunges
SUPPLEMENTAL TRAINING
2 sets:
15 Good Mornings
15 Standing Leg Abduction e/s
15 Standing Calf Raise
WEDNESDAY
WEIGHTLIFTING
BN 5@40, 5@50, 5@60% on a 2:30 INT
*off of same max as last week
CONDITIONING (competition/test)
CF Open 18.2
1-2-3-4-5-6-7-8-9-10
Dumbbell Squats (50s/35s)(35s/20s)
Bar Facing Burpees
-12 min time cap-
*goal: compare to time in 2018; pick weight that you could do UB with good posture
SUPPLEMENTAL TRAINING
2 sets:
15 Cable Bicep Curl
15 SA DB Row e/s
15 Wide or Grippy Lat Pulldown
THURSDAY
WEIGHTLIFTING
SN or CNJK 4×2 reps on a 2:30 INT
*most important thing is being able to get into the positions safely; focus on full, pain-free ROM before anything else
CONDITIONING (practice) – EMOM 15:
min 1) 2 sets of Pull Ups
min 2) 12 Alt SA DBSN
min 3) REST
*goal: can go up in reps/weight, but not back
OPTIONAL ACTIVE RECOVERY
About 20-25 minutes for quality:
Row/Jog/Bike 2:00
Jog/Walk/Bike 2:00
Mobility/Static Stretching/Foam Rolling 4:00
*goal: move continuously, but at a very easy pace (if you have a HR monitor, HR should stay at or below 70%); times do not have to be exact — if you finish your jog at a good spot and it’s below 2:00 no worries, if it’s over no worries
SUPPLEMENTAL TRAINING
SN BAL 4×2-3, adding some weight from last week
FRIDAY
WEIGHTLIFTING
DL 5@40, 5@50, 5@60% on a 3:00 INT
*off of same max as last week
CONDITIONING (training)
5 Rounds, 1 every 3:00:
15/12 Cal Row
8 Push Ups
12 RKBS (55/35 lbs)
8 V Ups
*goal: consistent or faster pace each round; at least :45 – 1:00 rest each round
SUPPLEMENTAL
2 sets:
15 Reverse Hyperextensions
15 Reverse Lunges e/s
15 Seated Leg Extensions
