TRAIN: 3/7-3/13
MONDAY : LOWER BODY
A. ACTIVATION/ MOVEMENT PREP: 2-3 SETS
Adductor Rock Backs x 12 (per side)
Single leg bridge x 20
Cossack Squats x 12 (6 per side)
B. BARBELL BACK RACK REVERSE LUNGE: 4x4 (PER SIDE)
Use barbell, sub front rack dumbbells
(RPE - 8; Heavier than last week; increase each set)
(Rest 75s)
C. SEATED BOX JUMP: 4x5
This is for height, not speed; start low and increase height w/ each set
Start seated in front of box woth enough room to clear arms and legs, lean forward and go
(Rest 90s)
D. CONDITIONING: 6 ROUNDS, WORK/REST
6 GOBLET SQUAT
12 GOBLET HOLD CURTSY LUNGES
25 RUSSIAN KB SWINGS
(Rest 30-60s between rounds)
E. RECOVERY: 2-3 SETS
MOVING SHIN BOX x 10 PER SIDE
LIZARD STRETCH x 30s PER SIDE
TUESDAY: UPPER BODY - PUSH
A. ACTIVATION/ MOVEMENT PREP: 2-3 SETS
Downward dog x 5
Tall plank shoulder taps x 10 (per side)
Prone Ts, Ws, Is (10 each)
B. 1/2 KNEELING LANDMINE PRESS: 4x6 (PER SIDE)
Pressing arm side, leg is down; heavy without arching your back
(Rest 90s -2 min betwwen each)
C. WIDE GRIP BB BENCH PRESS: 3x4
Heavy this week
(Rest 90s -2 min betwwen each)
D. CONDITIONING: 12 MIN OF CONTINUOUS WORK
8 DB PUSH UPS
150FT FARMER CARRY W/ DBs (25-35#)
8 RING ROWS
150FT FRONT RACK CARRIES W/DB
(No rest, just breath and move!)
E. RECOVERY: 2-3 SETS
CHILD'S POSE x 30 SECONDS
WORLD'S GREATEST STRETCH x 8 (PER SIDE)
WEDNESDAY: AEROBIC CONDITIONING
A. ACTIVATION/ MOVEMENT PREP: 2-3 SETS
Downward dog to Seal pose x 10
Shin box x 10 reps (total)
Adductor Rock backs x 10
Heel raises x 10 reps each direction (toes forward, toes in, toes out)
B. 28 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 HOLLOW ROCKS
20 SIDE PLANK TAPS (PER SIDE)
20 ALTERNATING V-UPS (like flutters but tap opposite foot)
D. RECOVERY: 5 MINUTES OF BREATH WORK
90/90 LEGS ON WALL WITH NASAL ONLY BREATHING
THURSDAY: LOWER BODY - PULL
A. ACTIVATION/ MOVEMENT PREP: 2-3 SETS
World's Greatest Stretch x 10 (5 pe side)
Banded Good Mornings x 20
Standing split lunge x 10 (per side)
B. BANDED KB DEADLIFT: 4x12
Start with light weight, wrap band around handle and step on band with bith feet
you shoulder feel tension increase as you stand; use light band to start
(Rest 60s)
C. BARBELL BACK RACK COSSACK LUNGE: 4x4 (PER SIDE)
Use KB or DB; Increase weight from last week or depth using assitance to lower down
(Rest 60s)
D. CONDITIONING: 3-5 ROUNDS FOR TIME
BIKE 2 MIN
12 BANDED RUSSIAN KETTLEBELL SWINGS (35#, LIGHT BAND)
6 BOX JUMP OVERS
(No rest, just breathe as you go!)
E. RECOVERY: 2-3 SETS
TWISTED CROSS x 8 (PER SIDE)
WORLD'S GREATEST STRETCH x 8 (PER SIDE)
FRIDAY: UPPER BODY - PULL
A. ACTIVATION/ MOVEMENT PREP: 2-3 SETS
Banded rows x 20
Banded lateral lat pull down x 20 (per side)
Banded pull aparts x 20
B. WIDE GRIP PULL UP: 4x2-5
Use bands for assistance as needed; TEMPO 2121
(Rest 90s)
C. DUAL DB BENT OVER ROW: 3x8
Moderate-heavy weight; Use hip hinge , unshrug shoulder and pull w/ back
(Rest 90s)
D. CONDITIONING: 4-5 ROUNDS OF WORK/REST INTERVAL
150FT MEDBALL CARRY (BEARHUG, 20#)
50 SINGLE UNDERS
10 DB PUSH PRESS (25-35#)
(No rest, just go!)
E. RECOVERY 2-3 SETS
TWISTED CROSS x 10 (PER SIDE)
CHILD'S POSE x 1 MIN
SATURDAY: QUICK & DIRTY
A. ACTIVATION: 3-4 ROUNDS
Glute bridge x 15 reps
Shin box x 10 reps (per side)
Heel Raises x 10 reps
Heel walking x 20 steps
B. CONDITIONING: FOR TIME
2 MILE RUN FOR TIME
(Determine your start and finish point)
C. ACCESSORIES (LIGHT BAND - FAST & FULL RANGE OF MOTION)
2 SETS OF 50 BANDED PULL APARTS
2 SETS OF 50 HEEL RAISES (FEET ELEVATED)
(Rest as needed between sets)
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