TRAIN: 8/14-8/21
MONDAY : LOWER BODY
MOBILITY & ACTIVATION
A. MOBILITY / ACTIVATION 2-3 sets
Glute Bridges x 20
Reverse Lunges x 20
Cossack squats x 10
LOWER BODY
B. BACK SQUAT 5-5-4-3-3-2-1-1
Build to heavy 1 Rep
(RPE 9-10 or 90-100%) of back squat
rest 2-3 minutes
C. BARBELL REVERSE LUNGE: 4 SETS
Use barbell only or add weight without sacrificing stability x 6 (per side)
rest 90s
D. CONDITIONING: 2 Rounds for time
40 walking lunges (add weight if you choose too)
30 Russian KB
20 air squats
10 burpees
No rest- just go.
COOL DOWN
E. RECOVERY 2-3 SETS
Figure 4-stretch x 30s per side
Lizard stretch x 30s per side
TUESDAY : UPPER BODY
MOBILITY & ACTIVATION
A. ACTIVATION / MOVEMENT PREP- 2-3 SETS
Banded triceps extension x 20
banded up right row x 20
banded hammer curl x 20
UPPER BODY- PUSH
B. BARBELL STRICT PRESS: 5 SETS
Standing: Moderate - Heavy weight x 3 reps
rest 2 min
C. BARBELL NARROW GRIP BENCH PRESS 5 SETS
Use moderate -heavy weight- 3 reps
rest 2 min
D. CONDITIONING: for time
1000M row
40 barbell push press- no weight - very minimal weight.
500m row
20 push ups
250m row
10 barbell push press
E. RECOVERY 2-3 SETS
Reverse plank bridge x 20
side lying thoracic rotation x 10 per side
WEDNESDAY : AEROBIC CONDITIONING
AEROBIC CONDITIONING
A. ACTIVATION / MOVEMENT PREP 2-3 SETS
Shin Box x 10 reps (total)
Adductor Rock Backs x 10
Heel Raises x 10 reps each direction (toes forward, toes in, toes out)
Toe Raises x 10 reps each direction (toes forward, toes in, toes out)
B. 30 MINUTES: FOR DISTANCE (RPE 4-6)
Run/Bike/Row for distance - 30 minutes
(The intent is easy,low & aerobic training- practice nasal only breathing
maintain heart rate between 120-155BPM
C. MORE FOR THE CORE 3-4 ROUNDS- REST 1 MIN
20 alternating toe touch v-up
20 Tall plank same knee to same elbow- 10 per side
20 second L-sit
COOL DOWN
D. RECOVERY 5 MINUTES OF BREATH WORK
90/90 BREATHING ON WALL -NASAL ONLY BREATHING
THURSDAY : LOWER BODY
MOBILITY & ACTIVATION
A. ACTIVATION / MOVEMENT PREP 2-3 SETS
Heels elevated glute bridge x 12 reps
Tall kneeling Banded good morning x 20
Prone banded hamstring curls x 20
LOWER BODY
B. BANDED RUSSIAN KETTLEBELL SWINGS : 4 SETS
Moderate weight and explosive hip drive x 8 reps
use light band resistance to wrap around handle
rest 60s
C. BARBELL DEADLIFT: 4 SETS (RPE- 8-9 OR 8%-90% - 1RM DEADLIFT)
Heavy weight at TEMPO 2111 X 3-5 REPS
feet under hips (conventional stance); bend knees, this is not an RDL
rest 90s
D. CONDITIONING: 4 rounds of work / rest interval
500m row (sub 400m run, 2 min bike)
10 push ups
8 heavy Russian kB swings (44-70#)
rest 90s
COOL DOWN
E. RECOVERY 2-3 SETS
Shin box x 1 min (per side)
adductor rock back x 8 per side
FRIDAY : UPPER BODY
MOBILITY & ACTIVATION
A. ACTIVATION / MOVEMENT PREP 2-3 SETS
banded face pulls x 20
sCapsular pull ups x 10 reps
banded pull -apart x 20
UPPER BODY - PULL
B. BUILD TO A HEAVY SET OF SINGLE ARM ROW IN 5 SETS
moderate to heavy weight with minima leg drive: 8-12 reps
rest 2 min
C. BUILD TO MAX WEIGHTED PULL UP IN 5 SETS
Use bands as needed, decrease assistance as you build to most challenging pull up
if you have pull ups, built to heaviest weight
rest 2 min
D. CONDITIONING: 3 ROUNDS MAX EFFORT (RPE9-10)
500M row sub 400m run, 2 min bike
record time for each effort, keep for future reference
rest 5 min between sets, walk rest while nasal breathing
COOL DOWN
E. RECOVERY 2-3 SETS
Downward dog x 10
Banded lat stretch x 30 seconds each side
SATURDAY : QUICK & DIRTY
MOBILITY & ACTIVATION
A. ACTIVATION 3-4 ROUNDS
Adductor rock backs x 10 per side
air squats x 10
shoulder taps x 10 per side
cossack lunges x 5 per side
B. CONDITIONING: 4 rounds work/rest
90 seconds effort at 85% or RPE 8 on bike (sub run/row)
12 db thrusters (20-50#)
10 front rack walking lunge (20-50#)
rest 2 min
C. ACCESSORIES (LIGHT BAND - FAST & FULL RANGE OF MOTION)
2 SETS OF 50 banded tricep extension
2 sets of 50 banded (above knee) Glute bridge
rest as needed between sets
D. RECOVERY 2-3 SETS
worlds greatest stretch x 10 reps per side
Downward dog to seal pose x 10 reps
SUNDAY : REST DAY
Rest & Restore