DAY 2 — UPPER STRENGTH + HYPERTROPHY
Warm-up:

Easy bike — 2:00
2 rounds:
Band pull-aparts — 10
Scap push-ups — 8
Push-ups — 8
Empty-bar rows — 8
Rest 30 sec between rounds
Empty-bar bench — 2 x 5, rest 30 sec
Workout:
 A. Bench Press

225 x 4
230 x 4
235 x 4
240 x 3
240 x 3
Rest:
2:00 after 225 and 230
2:30 after 235
3:00 before and after 240 sets
Goal: make 240 more repeatable by doing a little more work below it
RESULTS: Barely got the last 2 reps of 240 in set 5, but got it.

B. Chest-Supported DB Row

4 x 8 @ 62s
Rest 75 sec
Goal: cleaner volume than 70s for 8 would allow
RESULT: Got it done as prescribed, tough but doable.

C. Incline DB Press

Set 1: 70 x 6
Sets 2-3: 62 x 10
Rest 90 sec
RESULTS: tough but got it done, barely on set 3.

D. Half-Kneeling 1-Arm DB Press

3 x 8/side @ 44 on set 1 only if stacked
Otherwise 35s across
Rest 20 sec between sides
Rest 60 sec between sets
RESULTS: Only got 6 of 44#, but then the 35s for sets 2 and 3 with little real problem.

E. Cable / Band Face Pull

3 x 15-20
Rest 30 sec
RESULTS: Did the cable pull at 90# to the face.

Daily goal:

Strong but controlled pressing
More upper-body volume without wrecking recovery

DAY 1 — LOWER STRENGTH + POWER
Warm-up:

Easy row — 2:00
Ankle rocks — 10/side
Cossack squats — 8 total
Empty-bar front squats — 2 x 5, rest 30 sec
Jump squats — 2 x 3, rest 30 sec
Workout:
 A. Box Jump

4 x 2 @ 31"
Rest 45 sec
Goal: quiet, springy, athletic
RESULTS: No problem - should I make this higher?

B. Front Squat

195 x 4
200 x 4
205 x 4
205 x 4
210 x 2 if set 4 is clean and fast; otherwise 205 x 4
Rest:
2:00 after 195 and 200
2:30 after 205 sets
3:00 before the 210 set
Goal: build volume around your new strength
RESULTS: No real problem here, as prescribed.

C. DB Front-Rack Split Squat

3 x 8/leg @ 53s
Rest 20 sec between legs
Rest 75 sec between sets
Goal: more hypertrophy and control than last block
RESULTS: No problem, as prescribed.

D. Weighted Strict Pull-Up

4 x 4
Sets 1-3 @ 50 lb
Set 4 @ 55 lb if bar path and ROM stay clean
Rest 90 sec
RESULTS: A bit tougher this week but got it done.

E. Hanging Leg Raise

3 x 10
Rest 45 sec
Goal: every rep to the same height
RESULTS: A bit of a struggle to get my legs to the same height over last couple reps.

Daily goal:

Make 205 x 4 look owned
Leave with good leg pop, not a dead low back

DAY 4 — POSTERIOR CHAIN + CARRIES

Warm-up:

Easy bike — 3:00
KB deadlift with 35 — 10
Glute bridges — 10
Reverse lunges — 8/leg
Light trap-bar reps — 2 x 5
Rest 30 sec between pieces

Workout:

 A. Broad Jump

4 x 2
Full reset
Rest 45 sec
RESULTS: Done.

B. Trap Bar Deadlift

8 x 4 @ 285
Rest 90 sec

Goal: more density and total work than last block, still fast

RESULTS: Done, slight grind at end.

C. DB Reverse Lunge

3 x 8/leg @ 62s
Rest 20 sec between legs
Rest 75 sec between sets

RESULTS: Done, no real problem.

D. Barbell Hip Thrust

4 x 8
285, 295, 305, 315
Rest 90 sec
If 315 is clean, keep it there next week too

RESULTS: Done, no real problem.

E. Farmer Carry

5 x 60m @ 62s
Walk-back recovery
Rest until breathing is under control, usually 60-75 sec

RESULTS: Got it done no problem, just slightly tough set 5.

F. Copenhagen Side Plank or Standard Side Plank

3 x 20-25 sec/side
Rest 20 sec between sides
Rest 30 sec between sets
Daily goal:

Glutes and trunk do the work
Back stays quiet

RESULTS: Got it done, slight knee discomfort on inside.

DAY 3 — ZONE 2 RUN

Warm-up:

Walk/jog — 5 min
Walking lunges — 10 total
Air squats — 10
Relaxed strides — 2 x 20 sec
Walk-back recovery

Workout:

Gradual ramp — 10 min
Steady run — 45 min
Cool-down walk — 5 min
HR target:

126-132 bpm

Finish:

4 x 15 sec relaxed strides
Full walk-back recovery

RESULTS: 60 minutes @ an average 135 BPM

Whew, this was tough, but got it done.  Working toward getting a sub 6 mile again.

DAY 6 — RUN WORKOUT: MILE SUPPORT

Warm-up

Easy jog — 8 min
Walking lunges — 10 total
Air squats — 10
Pogo hops — 20 sec
Relaxed strides — 2 x 20 sec
Easy jog/walk — 2 min

Workout

Option A — preferred if you can mark distance

6 x 400m
Rest 90 sec walk/jog
Pace target
Rep 1: 1:29-1:30
Rep 2: 1:29-1:30
Rep 3: 1:28-1:29
Rep 4: 1:28-1:29
Rep 5: 1:28
Rep 6: 1:28 or better

Option B — if distance is off again

6 x 90 sec hard
Rest 90 sec walk/jog
Goal: pace should feel like controlled mile support, not sprinting
Cool-down
Easy walk/jog — 8-10 min
Daily goal
Final rep equals or beats rep 2
Fast but relaxed

RESULTS: 1:30, 1:27, 1:28, 1:27, 1:28, 1:25

DAY 5 — UPPER STRENGTH + MIXED ENGINE

Warm-up

Easy bike or rope — 90 sec

2 rounds:
Band face pulls — 10
Tall-kneeling light DB press — 8
Bench-supported DB rows — 8
Burpees @ 70% — 6
Rest 30 sec between rounds
Empty-bar strict press — 2 x 5, rest 30 sec

Workout

A. Strict Press

Set 1: 110 x 3
Set 2: 115 x 3
Set 3: 120 x 3
Set 4: 120 x 3
Set 5: 122.5 x 2 if stacked and crisp
 If not, do 120 x 3
Rest:
2:00 after 110 and 115
2:30 before and after 120+
Goal: zero layback

RESULTS: 110#, 115#, 120#, 120#, 125# (I don’t have the ability to do 122.5 - but got this done. Last rep hard!)

B. 1-Arm Bench-Supported DB Row

4 x 8/side @ 70
Rest 20 sec between sides
Rest 60 sec between sets
RESULTS: No real problem but when I pull to my hip (back to my hip) it’s harder.

C. DB Floor Press

3 x 8 @ 70s
Rest 75 sec
Goal: fewer grinders than last week
RESULTS: Only slight grinder was the last rep of set 3.

D. Band Face Pull

3 x 20
Rest 30 sec
RESULTS: Done.  I have other options, not sure how m uch benefit this is doing for me unless there is some other reason to have it in there.  I do feel a slight burn at the end.

E. Mixed Engine — 4 rounds for time

400m run
15 wall balls @ 20
10 burpees
Rest exactly 2:00 between rounds
This is intentionally not an all-out death march. It is a repeatability workout.

Daily goal
Press stays clean
Each round of conditioning is within about 20 sec of the others
RESULT: 21:03 (about 5:17 per round)