MONDAY
WEIGHTLIFTING
BKSQ 3@60, 3@70, AMrAP@80% on a 3:00 INT
*off of same max as last week
CONDITIONING (practice) – EMOM 15:
min 1) 6-10 Alternating Pistol Squats / SL squat practice
min 2) 2 sets of TTB / TTB practice
min 3) 12 (6/6) DB STO
*goal: full ROM; consistent or more reps each round; can go up in weight but not back
SUPPLEMENTAL TRAINING
3 sets:
12 Reverse Hyperextensions
15 Standing Leg Abduction e/s
15 Standing Calf Raise
TUESDAY
WEIGHTLIFTING
SN 5×2 on a 2:30 INT
*heavier than last week
CONDITIONING (training)
5 Rounds, 1 every 4:00:
500m Row
MR Burpees until 3:00
*goal: consistent or more reps each round
SUPPLEMENTAL TRAINING
JK 5×2
WEDNESDAY
WEIGHTLIFTING
BN 3@60, 3@70, AMrAP@80% on a 3:00 INT
*off of same max as last week
CONDITIONING (competition/test)
For time:
21-15-9
Pull Ups
Thrusters (95/65 lbs)
63-45-24
DU
*goal: CF Open prep! Break up movements less as workout goes on.
SUPPLEMENTAL TRAINING
3 sets:
12 DB Hammer Curl
15 SA DB Row e/s
15 Wide Lat Pulldown
THURSDAY
WEIGHTLIFTING
CNJK 5×2 on a 2:30 INT
*heavier than last week
CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds)
“odds”) 1:00 athlete’s choice skillwork
“evens”) 2 sets of HSPU / Wall Walk skillwork
*goal: consistent or more reps each round, unless you increase ROM
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 3@60, 3@70, AMrAP@80% on a 3:00 INT
*off of same max as last week
CONDITIONING (training)
A/B Partner Workout, alternating full rounds, 10 RFT:
15 WB (20/14 lbs)
20 Alt Russian Twists (35/25 lbs)
*goal: sprint effort; pick weights that allow you to go unbroken
SUPPLEMENTAL
3 sets:
12 Leg Press
15 Reverse Lunges e/s
15 Seated Leg Extensions
