MONDAY
WEIGHTLIFTING
BKSQ 3@60, 3@70, AMrAP@80% on a 3:00 INT
*off of same max as last week
CONDITIONING (training)
Run 3-4x800m; Rest 2:00
*goal: negative splits; compare times to 03/31/26
SUPPLEMENTAL TRAINING
3 sets:
12 Reverse Hyperextensions
15 Banded Squat Walks e/s
15 Standing Calf Raise
TUESDAY
WEIGHTLIFTING
SN 5 sets on a 2:30 INT
2@85, 2@85, 2@85, 1@90, 1@90%
CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds)
“odds”) 1:00 athlete’s choice skillwork
“evens”) 3-6 strict Pull Ups
*goal: full ROM is more important than weight; can go up in weight but not back; compare weights to 03/24/26
SUPPLEMENTAL TRAINING
JK 5×2, heavier than last week
WEDNESDAY
WEIGHTLIFTING
BN 3@60, 3@70, AMrAP@80% on a 3:00 INT
*off of same max as last week
CONDITIONING (competition/test)
A+B Partner Workout, alternating movements, 10 RFT:
30 DU / 60 SU
12 Alt DB OH Lunges (50/35 lbs) – switch arms after 6
12 Push Ups
*goal: 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 sets on a 2:30 INT
2@85, 2@85, 2@85, 1@90, 1@90%
CONDITIONING (training)
5 Rounds, 1 every 3:00
5 HGCN (115/85 lbs)
10 Lateral OTB Burpees
MR AbMat Sit Ups until 2:00
*goal: consistent amount of AbMat Sit Ups each round
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 (practice) – EMOM 15:
min 1) :45 MR KBS
min 2) :45 MR TTB
min 3) :45 MR Cal Row
*goal: can go up in weight but not back
SUPPLEMENTAL
3 sets:
12 Leg Press
15 Reverse Lunges e/s
15 Seated Leg Extensions
