How I Structure My Week (And How You Can Adapt It)
Back in my CrossFit days—especially when I was training for Regionals—I was training 12 to 15 times a week. It was cardio in the morning, lifting in the afternoon, and a Metcon at night, all while working a full-time job. At the time, I thought I was doing everything right. But looking back, I wasn’t recovering well, I wasn’t sleeping enough, and I definitely wasn’t managing stress. I just thought more meant better.
Now, my approach is way more intentional. I train five days a week, and I build two rest days in—not because I’m lazy, but because I actually want to keep getting better. And I’ve realized that the right structure makes training more effective, not just more intense.
Right now, in a comp prep phase, my week looks like this:
Monday: Heavy day—something close to a total or a heavy complex
Tuesday: Overhead skill work—balances, jerks, technique
Wednesday: Heavy variation of snatch or clean & jerk
Thursday: Rest or light movement
Friday: Technical day + squats + accessory work
Saturday: Optional light lift or adjusted session based on how I feel
Sunday: Full rest
That’s what works for me now. But that wasn’t always the case. When I first transitioned from CrossFit to weightlifting, I still tried to hold onto that two-a-day mindset. And once my son was born, I had to get honest—my sleep was garbage, and I wasn’t showing up to training with the same energy. So instead of doing more, I started doing smarter.
The biggest shift for me has been letting go of the “every day has to be a grind” mindset. Now I protect certain sessions where I know I want to push, and I adjust the others depending on what’s going on with work, family, or how I slept.
The key to all of this has been surrounding myself with good people—coaches, friends, teammates who support my goals—and being honest with my wife about what I need and what my schedule looks like. Having that kind of communication on the home front has been a game-changer.
And here are a couple of my weekly non-negotiables:
Sleep: I get my 7–8 hours, no matter what.
Protected sessions: I train at least once a week with a friend or somewhere outside my normal environment, where the focus is 100% on training, not coaching.
Flexibility: If a day gets flipped upside down, I adapt. I don’t try to force a bad session just to check a box.
If you're constantly feeling run down, it might not be your effort—it might be your structure. Take 15 minutes this week to map out your training with the Ultimate Training Planner. Identify your non-negotiables—your anchors—and build around them. You’ll get more out of less, feel stronger, and stay more consistent. Download the planner now and train smarter, not harder.
