MONDAY WEIGHTLIFTING PR 4 sets on a 2:30 INT 3@80%, 2@85%, 8@65%, 8@65% *off of new conservative, goal 1RM (same as last week) CONDITIONING (training) A+B Partner Workout, 5 RFT: A) 400m Run B) 15 Push Ups + 10 DB Bicep Curls *goal: consistent pace on run; full ROM on push ups; control negative on […]
MONDAY WEIGHTLIFTING DL 4 sets on a 3:30 INT 3@75%, 2@80%, 6@65%, 6@65% *off of new conservative, goal 1RM (same as last week) CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds): “odds”) 1:00 athlete’s choice skill work “evens”) 12 (6/6) Weighted Front Foot elevated lunges *goal: quality ROM and posture, then add weight; compare […]
MONDAY CONDITIONING (aerobic capacity) 3 Rounds for quality: station 1) 4:00 Row station 2) 4:00 cycle through: 10 SA RKBS e/s + :30 DB/KB Waiter Hold e/s + 12 Alt Cossack Squats (all at same weight) station 3) 4:00 static stretching, at least 1:00 per stretch *goal: pick up where you left off at each […]
MONDAY WEIGHTLIFTING BKSQ -or- FRSQ (20 min) 5-7 x1 up to a heavy for the day CONDITIONING (practice) – EMOM 15: min 1) 12 (6/6) SA DB HGPCNJK min 2) 20 Alt Russian Twists min 3) REST *goal: can go up in weight but not back (on both movements) SUPPLEMENTAL 3 sets: 20 RDL 10 […]
MONDAY WEIGHTLIFTING PR 4 sets on a 2:30 INT 1@85, 1@90, 1@95, 10@70% *off of conservative, goal 1RM (same as last week) CONDITIONING (training) A/B Partner Workout, 10 RFT: trade 3:00 row for meters *goal: look up times/paces from 06/05/25, and try to row those exact paces but for longer (3:00); for example: if you […]
MONDAY WEIGHTLIFTING DL 4 sets on a 3:30 INT 1@83, 1@88, 1@93, 8@70% *off of conservative, goal 1RM (same as last week) CONDITIONING (practice) – EMOM 15: min 1) :40 Box Jump min 2) :40 Alt DBSN min 3) :40 AbMat Sit Ups *goal: try to work consistently with high quality for 40 seconds (so […]
MONDAY WEIGHTLIFTING BN 4 sets on a 3:00 INT 1@80, 1@85, 1@90, 6@70% *off of conservative, goal 1RM (same as last week) CONDITIONING (training) A+B Partner Workout, 4 RFT: A) 400m Run B) 15 KBS (55/35 lbs) + 10 TTB *goal: training for benchmark workout “Helen”; consistent pace on run; break up B movements less […]
TUESDAY WEIGHTLIFTING BKSQ -or- FRSQ 3 sets on a 3:00 INT 8@55%, 6@65%, 4@75% *off of conservative, goal 1RM (same as last week) CONDITIONING (practice) EMOM 15: min 1) 20-40 DU / DU practice min 2) 10-15 KBS min 3) REST *goal: posture and range of motion (ROM) is more important than weight; can go […]
MONDAY WEIGHTLIFTING PR 4 sets on a 2:30 INT 1@90%, 1@95%, 10@65%, 15@50% for both drop sets, perform first 3 reps at 30X0 tempo *off of conservative, goal 1RM (same as last week) CONDITIONING (training) AMRAP 20: 400m Run 10 TTB 10 HSPU 15 RKBS (70/55 lbs) *goal: compare time to 05/30/24; break up movements […]
MONDAY CONDITIONING (aerobic capacity) 5 Rounds for quality of 3:30 per station: station 1) cycle through: 25m DB/KB Farmers Carry + 25 DU/SU station 2) cycle through: 5x(Inchworm + 2 Push Ups) + 10 Alternating V Ups + 10 Air Squats station 3) cycle through: Cal Row or Run *goal: pick up where you left […]