MONDAY
WEIGHTLIFTING
BKSQ 5@55, 5@65, AMrAP@75% on a 3:00 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”) 5 HGCN
*goal: full ROM is more important than weight; can go up in weight but not back
SUPPLEMENTAL TRAINING
3 sets:
10 Reverse Hyperextensions
12 Banded Squat Walks e/s
15 Standing Calf Raise
TUESDAY
WEIGHTLIFTING
SN 5 sets on a 2:30 INT
2@80, 2@, 2@80, 1@85, 1@85%
CONDITIONING (training)
Row 2x1500m; Rest 2:00
*goal: consistent or negative splits; try to hold same pace that you did on 1000m repeats on 04/09/26
SUPPLEMENTAL TRAINING
JK 5×2, heavier than last week
WEDNESDAY
WEIGHTLIFTING
BN 5@55, 5@65, AMrAP@75% on a 3:00 INT
*add 2.5-5 lbs to max from last week
CONDITIONING (competition/test)
A/B Partner Workout, alternating movements, AMRAP 10:
20 RKBS (70/55 lbs)
15 WB (20/14 lbs)
10 TTB
*goal: sprint effort; start as fast as you can safely go and hang on as long as you can
SUPPLEMENTAL TRAINING
3 sets:
10 DB Hammer Curl
12 SA DB Row e/s
15 Wide Lat Pulldown
THURSDAY
WEIGHTLIFTING
CNJK 5 sets on a 2:30 INT
2@80, 2@, 2@80, 1@85, 1@85%
CONDITIONING (practice) – EMOM 15:
min 1) 20-50 DU / DU practice
min 2) 12 (6/6) SA DB HGPCNJK
min 3) REST -or- :30 Plank
*goal: can go up in reps and weight, but not back
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 (training)
5 , Cycles, 1 every 6:00:
400m Run, then in remaining time until 5:00, AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats
*each cycle, pick up where you left off on AMRAP
**goal: consistent or more rounds each cycle; “Murph” prep; if you plan to do “Murph with a vest, where it today
SUPPLEMENTAL
3 sets:
10 Leg Press
12 Reverse Lunges e/s
15 Seated Leg Extensions
