MONDAY
WEIGHTLIFTING
BKSQ 3@60, 3@70, AMrAP@80% on a 3:00 INT
*off of same max as last week
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 12:
24 DU
12 Alternating Pistol Squats
12 Push Ups
*goal: sprint effort with full range of motion (ROM)
SUPPLEMENTAL TRAINING
3 sets:
12 Reverse Hyperextensions
15 Banded Squat Walks e/s
15 Standing Calf Raise
TUESDAY
WEIGHTLIFTING
SN – 20 minutes (after warmup)
5-7×1 up to a heavy for the day
CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds)
“odds”) 1:00 athlete’s choice skillwork
“evens”) 20 American KBS
*goal: keep back straight on KBS; can go up in weight but not back
SUPPLEMENTAL TRAINING
JK 5×1, up to a heavy for the day
WEDNESDAY
WEIGHTLIFTING
BN 3@60, 3@70, AMrAP@80% on a 3:00 INT
*off of same max as last week
CONDITIONING (training)
Run 4-5x800m; Rest 2:00
*goal: consistent or negative splits; compare times to 05/04/26
SUPPLEMENTAL TRAINING
3 sets:
12 DB Hammer Curl
15 SA DB Row e/s
15 Wide Lat Pulldown
THURSDAY
WEIGHTLIFTING
CNJK – 20 minutes (after warmup)
5-7×1 up to a heavy for the day
CONDITIONING (competition/test)
A+B Partner Workout, 4 RFT:
A) 15 BBJO (24/20″)
B) 15 WB (20/14 lbs) + 10 TTB
*goal: move at pace on BBJO that allows you to get right to the WB; try to only rest after the TTB; break up movements less as workout goes on
SUPPLEMENTAL TRAINING
SN BAL 5×2
FRIDAY
WEIGHTLIFTING
DL 3@60, 3@70, AMrAP@80% on a 3:30 INT
*off of same max as last week
CONDITIONING (practice) – EMOM 15:
min 1) 3-5 Strict Pull Ups
min 2) :45 Max Cal Row
min 3) :30 Plank (weight this if you can)
*goal: focus on posture and range of motion before adding weight; can go up in weight but not back
SUPPLEMENTAL
3 sets:
12 Leg Press
15 Reverse Lunges e/s
15 Seated Leg Extensions
