TRAIN: 7/10-7/17
MONDAY : LOWER BODY
MOBILITY & ACTIVATION
A. MOBILITY / ACTIVATION 2-3 sets
Bootstrappers x 12
Glute Bridges x 20
Heel raises x 10 reps each direction (toes forward, toes in, toes out)
LOWER BODY
B. FRONT SQUAT TO BOX: 6 X 1
Box just below parallel; Use barbell or front rack dumbbells
(RPE 9-10 or 90-100% MAX EFFORT)
(rest 90s to 2min)
C. FORWARD WALKING LUNGE: 3-4 SETS
Moderate weight in each hand (15-35#) x 16 total steps (8 per side)
rest 90s
D. CONDITIONING: 4-5 ROUNDS OF WORK / REST INTERVAL
RUN 400M (SUB 2 MIN BIKE OR 500M ROW)
20 RUSSIAN KETTLEBELL SWINGS (35-53#)
(Walk rest for 1 min; RPE 7-8)
COOL DOWN
(For time, no rest)
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
Twisted Cross x 5 (per side)
Tall Plank Knee to Elbow x 20 (10 per side)
Reverse plank bridge x 20
UPPER BODY- PUSH
B. DUMBBELL BENCH PRESS; 5 SETS
Heavy x 6 reps
(rest 2-3 min)
C. SEATED DB SHOULDER PRESS: 4 SETS
Heavy x 6 reps
(rest 2-3 min)
D. CONDITIONING: 3 ROUNDS OF MAX EFFORT (REPEAT OF THE LAST CYCLE)
MAX PUSH UPS
MAX DB PUSH PRESS (15-35#)
MAX BURPEES
MAX RING / BAR / OR BENCH DIP
(max reps until you reach failure; rest 2 min in between)
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
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)
B. FOUR-PEATS
400M Run/Rest 2-3 min in between (sub 500m row) x 4
intent is to push and keep consistent pace / distance across all sets: RPE 8-9
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
Hollow hold x 20 sec
20 Tall Plank Same knee to same elbow (10 per side)
Superman hold x 30 sec
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 hip thrusts x 20
Prone Banded Hamstring Curls x 20
LOWER BODY
B. SINGLE LEG ROMANIAN DEADLIFT: 3-4 SETS
Moderate weight at TEMPO 2121 x 6 reps (per side)
(rest 90s between sets)
C. BARBELL SUMO DEADLIFT: 6X2 (RPE-8 or 80% 1 RM DEADLIFT)
Wide stance Deadlift: Sub dual DB / KB(Rest 90s)
rest 2 min
D. CONDITIONING: CHIPPER 20-18-16-14-12-10-6-6-4-2
BARBELL FRONT RACK REVERSE LUNGE
BURPEE LATERAL HOP OVER BARBELL
(Weight 35#-65#; sub DB/KB for front rack hold)
example; 20 lunges,20 burpees, 18 lunges,18 burpees, etc
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
Banded Hammer curl x 20
Banded pull-aparts x 20
UPPER BODY - PULL
B. NEUTRAL GRIP PULL UP : 4 SETS
Use bands for assistance as needed: TEMPO 2111 X 5-7 reps
(rest 90s)
C. SINGLE ARM DUMBBELL ROW: 3-4 REPS
Heavy weight; sub DBs / KBs: NO TEMPO x 6-8reps
rest 90s
D. CONDITIONING: 5 ROUNDS OF WORK / REST INTERVAL
20 Russian Kettlebell swings (35#-53#)
10 push ups
20 seconds hard on rower (sub run, bike etc)
rest 2 min
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
Worlds greatest stretch x 10 (per side)
Glute Bridges x 15
Bootstrappers x 10
Heel Raises x 20
B. CONDITIONING: FOR TIME
800 RUN (sub 2k row or 4 min bike)
50 Burpees
50 Box Jumps (16-20” : sub step ups)
800m run (sub 2k row or 4 min bike)
C. ACCESSORIES (LIGHT BAND - FAST & FULL RANGE OF MOTION)
2 SETS OF 50 PRONE BANDED PULL APARTS
2 SETS OF 50 HEEL RAISES (FEET ELEVATED)
(rest as needed between sets)
D. RECOVERY 2-3 SETS
WORLDS GREATEST STRETCH X 10 REPS (PER SIDE)
REVERSE PLANK BRIDGE X 10 REPS
SUNDAY : REST DAY
Rest & Restore