MONDAY
WEIGHTLIFTING
BKSQ 5@55, 5@65, AMrAP@75% on a 3:00 INT
*add 5-10lbs to max from two weeks ago / or go off of new 1RM from two weeks ago
CONDITIONING (training)
A/B Partner Workout, alternating full rounds, AMRAP 12:
6 Pull Ups
8 STO (95/65 lbs)
12 Alt Lunges
*goal: 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 sets on a 2:30 INT
3@55, 3@55, 3@55, 2@60, 2@60%
CONDITIONING (practice) – EMOM 15:
min 1) :30 MR DU
min 2) :30 MR RKBS (70/55 lbs)
min 3) :30 MR Burpees
*goal: consistent or more reps each round
SUPPLEMENTAL TRAINING
JK 5×2
WEDNESDAY
WEIGHTLIFTING
BN 5@55, 5@65, AMrAP@75% on a 3:00 INT
*add 5-10lbs to max from two weeks ago / or go off of new 1RM from two weeks ago
CONDITIONING (training)
A+B Partner Workout, alternating movements, 4 RFT:
A) 500/400m Row
B) 2 Wall Walks + 10 TTRig
*goal: row at pace that allows you to step off and go right to wall walks
SUPPLEMENTAL TRAINING
3 sets:
10 DB Hammer CurlBicep Curl
12 SA DB Row e/s
15 Wide Lat Pulldown
THURSDAY
WEIGHTLIFTING
CNJK 5 sets on a 2:30 INT
2@55, 2@55, 2@55, 2@60, 2@60%
*go for more total volume than two weeks ago
CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds)
“odds”) 1:00 athlete’s choice skillwork
“evens”) 10 Box Jump Overs
*goal: can go up in height, 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 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 two weeks ago / or go off of new 1RM from two weeks ago
CONDITIONING (competition/test)
CF Open 26.2 (ish) – For time:
30 Alternating OH Walking Lunge (50/35 lbs) (35/20 lbs)
20 Alternating DBSN (50/35 lbs) (35/20 lbs)
20 Pull Ups / Jumping Pull Ups
30 Alternating OH Walking Lunge (50/35 lbs) (35/20 lbs)
20 Alternating DBSN (50/35 lbs) (35/20 lbs)
20 CTB PU / Pull Ups
30 Alternating OH Walking Lunge (50/35 lbs) (35/20 lbs)
20 Alternating DBSN (50/35 lbs) (35/20 lbs)
20 MU / CTB PU
*15 minute time cap; you do not have to alternate which hand holds the dumbbell at any time
SUPPLEMENTAL
3 sets:
10 Leg Press
12 Reverse Lunges e/s
15 Seated Leg Extensions
