MONDAY
WEIGHTLIFTING
BKSQ 5@40, 5@50, 5@60% on a 3:00 INT
*off of same max as last week
CONDITIONING (training)
A/B Partner Workout, alternating full rounds, 10 RFT:
35 DU
20 Goblet Squats (35/20 lbs)
10 TTB
*goal: sprint effort when it is your turn to work; “Murph” prep!!!!
SUPPLEMENTAL TRAINING
2 sets:
15 Reverse Hyperextensions
15 Standing Leg Abduction e/s
15 Standing Calf Raise
TUESDAY
WEIGHTLIFTING
SN 5×2@65% on a 2:30 INT
CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds)
“odds”) 1:00 Max Cal Row
“evens”) 1:00 athlete’s choice skillwork
*goal: practice racing start on rower; consistent or more reps on row
SUPPLEMENTAL TRAINING
JK 5×2
WEDNESDAY
WEIGHTLIFTING
BN 5@40, 5@50, 5@60% on a 3:00 INT
*off of same max as last week
CONDITIONING (competition/test)
A+B Partner Workout, AMRAP 20:
10 BBJO (24/20″)
10 Alt DBSN (50/35 lbs)
Every 4:00, including 00:00, 15 AbMat Sit Ups together
*goal: consistent pace on BBJO (focus on your footwork)
SUPPLEMENTAL TRAINING
2 sets:
15 DB Hammer Curl
15 SA DB Row e/s
15 Wide Lat Pulldown
THURSDAY
WEIGHTLIFTING
CNJK 5×2@65% on a 2:30 INT
CONDITIONING (training)
Run 4-6x400m; Rest 2:00
*goal: negative splits; compare times to 03/20/26
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
FRIDAY
WEIGHTLIFTING
DL 5@40, 5@50, 5@60% on a 3:30 INT
*off of same max as last week
CONDITIONING (practice) – EMOM 15:
min 1) 2 sets of Pull Ups / Strict PU skillwork
min 2) 10 (5/5) Reverse Lunges (hold weight however you want)
min 3) Rest
*goal: can go up in reps/weight but not back
SUPPLEMENTAL
2 sets:
15 Leg Press
15 Seated Leg Extensions
