MONDAY
WEIGHTLIFTING
BKSQ 5@55, 5@65, AMrAP@75% on a 3:00 INT
*add 5-10lbs to max from last week
CONDITIONING (competition/test)
5 RFT:
15 WB (20/14 lbs)
12 Alt DBSN (50/35 lbs)
10 Pull Ups
*goal: breathe; break up movements less as workout goes on
SUPPLEMENTAL TRAINING
3 sets:
10 Reverse Hyperextensions
12 Standing Leg Abduction e/s
15 Standing Calf Raise
TUESDAY
WEIGHTLIFTING
SN 5×2 on a 2:30 INT
*go for more total volume than two weeks ago
CONDITIONING (practice) – EMOM 15:
min 1) 30-60 DU or DU practice
min 2) 12 Alternating V Ups (6 e/s)
min 3) REST or 10 DB Box Step Ups (5 e/s)
*goal: consistent or more reps each round; can go up in weight but not back
SUPPLEMENTAL TRAINING
JK 5×2
WEDNESDAY
WEIGHTLIFTING
BN 5@55, 5@65, AMrAP@75% on a 3:00 INT
*add 2.5-5lbs to max from last week
CONDITIONING (training)
A/B Partner Workout, alternating full rounds, 10 RFT:
3 Wall Walk
6 PCN (135/95 lbs)
*goal: sprint effort: choose weights and movements that allow you to move with good technique and very quickly
SUPPLEMENTAL TRAINING
3 sets:
10 DB Hammer CurlBicep Curl
12 SA DB Row e/s
15 Wide Lat Pulldown
THURSDAY
WEIGHTLIFTING
CNJK 5×2 on a 2:30 INT
*go for more total volume than two weeks ago
CONDITIONING (training)
Row 4-6x750m; Rest 2:00
*goal: row at same pace as 500m repeats from Wed 01/21/26 and try to keep that pace for 750m; consistent or negative splits
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 5×2-3, adding some weight from last week
FRIDAY
WEIGHTLIFTING
DL 5@55, 5@65, AMrAP@75% on a 3:30 INT
*add 5-10lbs to max from last week
CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds)
“odds”) 1:00 athlete’s choice skillwork
“evens”) 9 Double DB DL + 6 Double DB HGPCNJK (same weight for DL and CNJK)
*goal: start lighter than you think you should; can go up in weight but not back
SUPPLEMENTAL
3 sets:
10 Leg Press
12 Reverse Lunges e/s
15 Seated Leg Extensions
