MONDAY
WEIGHTLIFTING
BKSQ 5@40, 5@50, 5@60% on a 3:00 INT
*off of same max as last week
CONDITIONING (competition/test)
Run 4x400m; 1:00 Rest
*goal: this is less rest than previous times doing 400m repeats; try to repeat same times or better from 04/23/26
SUPPLEMENTAL TRAINING
2 sets:
15 Reverse Hyperextensions
15 Standing Leg Abduction e/s
15 Standing Calf Raise
TUESDAY
WEIGHTLIFTING
SN 5×2@70% on a 2:30 INT
CONDITIONING (practice) – EMOM 15:
min 1) 8-12 Box Jumps
min 2) 12 Alt SL V Ups
min 3) Rest
*goal: can go up in height and reps but not back
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 (training)
A+B Partner Workout, AMRAP 24:
A) 32/24 Cal Row
B) 12 WB (20/14 lbs) + 8 Pull Ups
*goal: row at pace that allows you to step off rower and go right to WB; the goal is to work at a measured, consistent pace the entire time
SUPPLEMENTAL TRAINING
2 sets:
15 DB Hammer Curl
15 SA DB Row e/s
15 Wide Lat Pulldown
THURSDAY
WEIGHTLIFTING
CNJK 5×2@70% on a 2:30 INT
CONDITIONING (training)
A/B Partner Workout, alternating full rounds, 12 RFT:
12 (6/6) SA DB HGPNJK (50/35 lbs)
24 Alt Russian Twists (50/35 lbs)
*goal: sprint effort; use same weight for both movements
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) – Every 1:30 x 10 (5 Rounds)
“odds”) 5 PCN
“evens”) 1:00 athlete’s choice skillwork
*goal: can go up in weight but not back; compare weights to 03/27/26
SUPPLEMENTAL
2 sets:
15 Leg Press
15 Seated Leg Extensions
