TRAIN: 7/31-8/7
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 6 X 5
TEMPO 3111: stay light to moderate weight
(RPE 6 or 60-65% 1RM Back Squat
rest 60s
C. LATERAL BOX STEP DOWN + GOBLET HOLD 3-4 SETS
Box height 16-20”; 18-26# KB/DB at TEMPO 2111 x 6-8 reps
rest 90s
D. CONDITIONING: 12 MIN OF WORK
12 Goblet hold Cossack squat (6 per side - 10-35#)
24 Box step over (step up & over- 20-24” box)
8 Burpee w/ lateral hop over (hop over kB or db)
no rest/ continuous work
COOL DOWN
E. RECOVERY 2-3 SETS
Childs pose x 1 min
Pigeon Stretch x 1 min each side
TUESDAY : UPPER BODY
MOBILITY & ACTIVATION
A. ACTIVATION / MOVEMENT PREP- 2-3 SETS
Banded tricep extension x 20
banded up right row x 20
banded hammer curl x 20
UPPER BODY- PUSH
B. SEATED SINGLE ARM SHOULDER PRESS 3-4 SETS
Moperate weight at TEMPO 2111 x 6-8 reps
C. BARBELL WIDE GRIP BENCH PRESS 3-4 sets
Use light weight, TEMPO 3111 x 6-8 reps
D. CONDITIONING: 4 rounds of work / rest interval
6 man makers (20-50#)
250m row
6 med ball slams
200m run
rest 60s between rounds
E. RECOVERY 2-3 SETS
Bretzel stretch x 1 min per side
Downward dog + Seal pose (aka yoga push up) x 10
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)
14 MIN RUN
14 MIN BIKE
(2 MIN TRANSITION OR LESS)
C. MORE FOR THE CORE 3-4 ROUNDS- REST 1 MIN
20 Standing Banded Crunches
20 Second forearm plank
20 Superman’s
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. DUAL KB SUITCASE DEADLIFT: 5 SETS
Lightweight and fast x 20-
intent is light and fast
rest 45s
C. BARBELL DEADLIFT: 4 SETS (RPE- 7 OR 70% 1RM DEADLIFT)
Moderate to Heavy weight at TEMPO 2121 X 6-8 REPS
feet under hips (conventional stance); bend knees, this is not an RDL
rest 75s
D. CONDITIONING: 3-4 ROUNDS OF WORK / REST INTERVAL
8 Dual DB Deadlift (20-40#)
10 Dual DB hang power clean (20-40#)
12 Second sprint on rower (sub bike or run)
rest 90s between rounds
COOL DOWN
E. RECOVERY 2-3 SETS
Childs pose x 1 min
Worlds Greatest Stretch x 8 per side
FRIDAY : UPPER BODY
MOBILITY & ACTIVATION
A. ACTIVATION / MOVEMENT PREP 2-3 SETS
Light reverse pec fly x 20
Banded Hammer curls x 20
Reverse Bear Crawl x 20
UPPER BODY - PULL
B. SINGLE ARM KB ROW: 4-5 SETS
Stabilize non pulling side on bend x 10 reps
rest 90s
C. HIGH REP PULL UPS- 4 SETS
TO FAILURE - note qty for each set.
Rest 90s
D. CONDITIONING: 3 ROUNDS FOR TIME
500m Row (sub 400m run / 2 min on bike)
8 Devils Press (15-35#)
12 Dual DB step up- 20-24” box
no rest / just go!
COOL DOWN
E. RECOVERY 2-3 SETS
Worlds Greatest Stretch x 10 reps per side
Banded Lat Stretch x 30 sec each side.
SATURDAY : QUICK & DIRTY
MOBILITY & ACTIVATION
A. ACTIVATION 3-4 ROUNDS
Bench hip thrust x 20
Bootstrappers x 10
Shoulder Taps x 10 per side
Ring or TRX rows x 10
B. CONDITIONING: ROW - 10 ROUNDS CINDY- RUN
1000M ROW
then 10 rounds of :
5 push ups, 10 pull ups (sub ring rows), 15 air squats
800M RUN
no rest- just one time through
C. ACCESSORIES (LIGHT BAND - FAST & FULL RANGE OF MOTION)
2 SETS OF 50 BANDED FACE PULLS
2 SETS OF 50 PRONE BANDED HAMSTRING CURLS
(rest as needed between sets)
D. RECOVERY 2-3 SETS
CHILDS POSE X 1 MIN
WORLDS GREATEST STRETCH X 10 REPS PER SIDE
SUNDAY : REST DAY
Rest & Restore