TRAIN: 9/4-9/11
MONDAY : LOWER BODY
A. ACTIVATION/ MOVEMENT PREP: 2-3 SETS
MOBILITY & ACTIVATION
Adductor Rock Backs x 12 (per side)
Single leg bridge x 20
Cossack Squats x 12 (6 per side)
LOWER BODY
B. BARBELL BACK RACK REVERSE LUNGE: 4x6 (PER SIDE)
Use barbell or front rack dumbbells
(RPE - 6; Heavier than last week; increase each set)
(Rest 75s)
C. LATERAL BOX STEP UP W/ GOBLET HOLD: 3x6
Use KB or DB; Increase weight as you go
(Rest 60s)
D. CONDITIONING- 5 ROUNDS FOR TIME
10 BARBELL FRONT SQUAT
10 BURPEE OVER BARBELL (FORWARD OR LATERAL)
COOL DOWN
14 CAL ON BIKE (SUB ROW)
(No rest, just go!)
E. RECOVERY: 2-3 SETS
WORLD'S GREATEST STRETCH x10 PER SIDE
PIGEON STRETCH x 1 MIN PER SIDE
TUESDAY: UPPER BODY - PUSH
A. ACTIVATION/ MOVEMENT PREP: 2-3 SETS
MOBILITY & ACTIVATION
Downward dog to Tall Plank x10
Inchwoms x 8
Bear hold x 30s
UPPER BODY
B. LANDMINE PRESS PUSH PRESS: 4x8 (PER SIDE)
Standing, use dip and drive ; 8 per side; increase weight from last week
(Rest 90s)
C. WIDE GRIP BB BENCH PRESS: 1 + 1/4 - 4x8
1 rep = Come down to chest then lift a 1/4 way up, go back down to chest, then finsh full ROM
(Rest 90s betwwen each)
D. CONDITIONING: 4 ROUNDS FOR TIME
750M ROW
10 PUSH UPS
COOL DOWN
150FT FARMER CARRY (35# DB/KB)
(No rest, just go!)
E. RECOVERY: 2-3 SETS
TWISTED CROSS x 5 PER SIDE
SNOW ANGEL ON FOAM ROLLER x 1 MIN
WEDNESDAY: AEROBIC CONDITIONING
A. ACTIVATION/ MOVEMENT PREP: 2-3 SETS
MOBILITY & ACTIVATION
Side lying thoracic rotation x 8 reps (per side)
Shin box x 10 reps (total)
Windmills x 5 reps (per side)
Heel raises x 10 reps each direction (toes forward, toes in, toes out)
CONDITIONING / ACTIVE RECOVERY
B. 26 MINUTES: STEADY STATE (RPE 4-6)
WALK/ JOG/ ROW/ BIKE/ ELLIPTICAL / SKI ERG
(The intent is easy, low & slow aerobic training- Practice nasal only breathing)
*Maintain heart rate between 120-155 BPM*
OTHER OPTION:
1 HOUR BRISK WALK/ HIKE/BIKE - BREAK THIS UP INTO 20-30 MIN INTERVALS IF NEEDED
C. MORE FOR THE CORE 3-4 ROUNDS/ REST 1 MIN
20 FLUTTER KICKS (10 PER SIDE)
20 SECOND L-SIT
20 REVERSE CRUNCHES
COOL DOWN
D. RECOVERY: 5 MINUTES OF BREATH WORK
90/90 LEGS ON WALL WITH NASAL ONLY BREATHING
THURSDAY: LOWER BODY - PULL
MOBILITY & ACTIVATION
A. ACTIVATION/ MOVEMENT PREP: 2-3 SETS
Russian Baby Maker x 12
Banded Good Mornings x 20
Standing split lunge x 10 (per side)
LOWER BODY
B. SINGLE ARM KB DEADLIFT: 4x8 (PER SIDE)
Start with moderate weight, focus on hip hinge and engaging lats & pushing feet into floor
(Rest 60s)
C. GOBLET HOLD COSSACK LUNGE: 4x6 (PER SIDE)
Use KB or DB; Increase weight from last week or depth using assitance to lower down
(Rest 60s)
D. CONDITIONING: 12 MIN "AMRAP"
30 LATERAL STEP UPS (TOTAL, 20" BOX)
15 BURPEE BOX JUMP OVER
200M RUN
COOL DOWN
(Walk rest 90s, nasal breathing)
E. RECOVERY: 2-3 SETS
100 STEPS BACKWARD WALKING
20 BANDED HAMSTRING CURLS
FRIDAY: UPPER BODY - PULL
MOBILITY & ACTIVATION
A. ACTIVATION/ MOVEMENT PREP: 2-3 SETS
Banded face pulls x 20
Banded hammer curl x 20
Banded pull-aparts x 20
UPPER BODY
B. BARBELL BENT OVER ROW: 4x6
Startmodeerate, increase in weight; Palm down grip; unshrug shoulders and pull
(Rest 90s)
C. WIDE GRIP PULL UP: 4x3
Really challenge yourself here, go weight if you can
(Rest 60s)
D. CONDITIONING: FOR TIME
1500M ROW
40 RENEGADE ROWS (TOTAL REPS, 25-35#)
(no rest, just one time through)
COOL DOWN
E. RECOVERY 2-3 SETS
THREAD THE NEEDLE W/ PAUSE AT BOTTOM x 10 (PER SIDE)
CHILD'S POSE x 1 MIN
SATURDAY: QUICK & DIRTY
A. ACTIVATION: 3-4 ROUNDS
MOBILITY & ACTIVATION
Glute bridge x 15
Russian Baby Maker x 10
Cossack Lunges x 10 (5 per side)
Banded Rows x 20
CONDITIONING
B. CONDITIONING: FOR TIME (NO REST)
400M RUN
30 RUSSIAN KB SWINGS (35#)
800M RUN
60 RUSSIAN KB SWINGS
400M RUN
30 RUSSIAN KB SWINGS
C. ACCESSORIES (LIGHT BAND - FAST & FULL RANGE OF MOTION)
COOL DOWN
2 SETS OF 50 BANDED HAMMER CURLS
D. RECOVERY 2-3 SETS
WORLD'S GREATEST STRETCH x 10 REPS (PER SIDE)
REVERSE PLANK BRIDGE x 10 REPS
SUNDAY- REST AND RESTORE
Rest & Restore