TRAIN: 8/7-8/14
MONDAY : LOWER BODY
MOBILITY & ACTIVATION
A. MOBILITY / ACTIVATION 2-3 sets
Bench Banded (above knee) hip thrusts x 20
Banded (above Knee) lateral monster walk x 20 per side
Adductor rock backs x 10 per side
LOWER BODY
B. BACK SQUAT 5 x 3
TEMPO 2111: stay moderate weight
(RPE 7 or 70% 1RM Back Squat
rest 90s
C. BULGARIAN SPLIT SQUAT: 3-4 SETS
use Bench or Box to support rear leg (you can also use ankle pad on quad extension machine if available). 10-20# each hand x 8 per side (go heavier if you want too)
rest 90s
D. CONDITIONING: 5 rounds
8 DB front rack reverse lunge (8 total reps- 25-45#)
20 sec hard on bike (sub row / run 100m)
rest 90s between rounds
COOL DOWN
E. RECOVERY 2-3 SETS
adductor rock back x 8 per side
lizard stretch x 30s per side
TUESDAY : UPPER BODY
MOBILITY & ACTIVATION
A. ACTIVATION / MOVEMENT PREP- 2-3 SETS
Banded Shrugs x 20
Banded Bradford press x 20
Banded pull-aparts x 20
UPPER BODY- PUSH
B. BARBELL STRICT PRESS: 3-4 SETS
Standing: Moderate weight at TEMPO 2111 x 6-8 reps
rest 90s
C. BARBELL NARROW GRIP BENCH PRESS 3-4 sets
Use moderate weight, TEMPO 2121 x 6-8 reps
rest 90s
D. CONDITIONING: 4 rounds of work / rest interval
run 400m (sub 500m row / 2 min bike)
12 DB Front rack reverse lunge (15-30#)
rest 60s between rounds
E. RECOVERY 2-3 SETS
Childs pose x 30s
Worlds greatest stretch x 8 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: STEADY STATE (RPE 4-6)
400m Run (sub 500m row, 2 min bike / elliptical)
rest walk 2 min
repeat and perform as many rounds as possible
C. MORE FOR THE CORE 3-4 ROUNDS- REST 1 MIN
1 min forearm plank
1 min left side plank
1 min right side plank
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
Lightweight and explosive hip drive x 15 reps
use light band resistance to wrap around handle
rest 45s
C. BARBELL DEADLIFT: 4 SETS (RPE- 8 OR 80% 1RM DEADLIFT)
Moderate to Heavy weight at TEMPO 2121 X 4-6 REPS
feet under hips (conventional stance); bend knees, this is not an RDL
rest 90s
D. CONDITIONING: 12 min work
150 feet KB / DB farmers carry (25-55#) or more
30 Dual KB/DB suitcase deadlift (25-55#)
60s bikes (RPE 8, moderately uncomfortable)
no rest - just breathe as you go
COOL DOWN
E. RECOVERY 2-3 SETS
supine leg cross over x 8 per side
prone extension x 10
FRIDAY : UPPER BODY
MOBILITY & ACTIVATION
A. ACTIVATION / MOVEMENT PREP 2-3 SETS
banded face pulls x 10
lateral bear crawl x 20ft per side
seated banded row x 20
UPPER BODY - PULL
B. T-BAR ROW: 4-5 SETS
moderate to heavy weight with minima leg drive: 8-12 reps
rest 90s
C. HIGH REP PULL UPS- SUPINATED- 4 SETS
TO FAILURE - note qty for each set. use band or machine if needed
Rest 90s
D. CONDITIONING: 3 ROUNDS OF WORK/REST INTERVAL
8 Burpee pull up (sub burpee ring row)
16 lateral box step over (20”)
24 Russian Twists (10-20#)
32 Jump rope (single or double under)
walk rest 60s
COOL DOWN
E. RECOVERY 2-3 SETS
TWISTED CROSS X 10 PER SIDE
CHILDS POSE X 1 MIN
SATURDAY : QUICK & DIRTY
MOBILITY & ACTIVATION
A. ACTIVATION 3-4 ROUNDS
Tall kneeling banded good mornings x 20
banded upright rows x 20
banded psoas march x 10 per side
jump rope x 60s
B. CONDITIONING: 5 ROUNDS FOR TIME
20 box jumps (20” sub for box step ups)
10 Russian kettle bell swings (35-53#)
5 kb goblet squats (35-53#)
no rest- breathe as you go. shake out legs as needed during box jumps
C. ACCESSORIES (LIGHT BAND - FAST & FULL RANGE OF MOTION)
2 SETS OF 50 banded (above knee) bench hip thrust
2 SETS OF 50 heel raises (feel elevated)
(rest as needed between sets)
D. RECOVERY 2-3 SETS
worlds greatest stretch x 10 reps per side
reverse plank bridge x 10
SUNDAY : REST DAY
Rest & Restore