Focus

• full range of motion
• form > reps
• chill eccentric tempo
• pause at hardest part of the movement

Total Times

• Strength and Hypertrophy: ~2hr 30min
• Zone 2: ~90min (prefer 2hr)
  • ~10min each gym day 3x
  • ~30min on Tuesday, Thursday, and Saturday
• Zone 5: ~???
  • sprints on Tuesday
  • long sprints on Thursday

Monday

Hypertrophy and Strength

• Super
  • Full Depth Squat
    • 3x8
    • Notes: with this increase in range of motion, go light. this is a lot of new strain in this range
  • Plate Machine, Bench Press
    • 3x12
    • Notes: pause at bottom, keep elbows ~in
• Super
  • B Stance Romanian Deadlift
    • 3x12
    • Notes: good form, pause at bottom
  • Rings Chin Up
    • 3x AMRAP to RIR x
    • Notes: focus on full range of motion, pause at top. form > reps
• Back Extension
  • 3x10-20
  • Notes: aux lift for keeping the back strong and happy

Workouts

• 7/31 wk1 (deload)
• 8/7 wk2
• 8/14 wk3
• 8/21 wk4
• 8/28 wk5
• 9/4 wk6

Tuesday

Anerobic Capacity

• 0.5-1 mile warmup
• 4x 100m all out sprints, rest until heart rate reaches ~150 beats
• 1 lap cool down
• related Andy Galpin clip

Workouts

• 8/1 wk1 - skipped, lake day, did this last saturday
• 8/8 wk2
• 8/15 wk3
• 8/22 wk4
• 8/29 wk5
• 9/5 wk6

Wednesday

Hypertrophy and Strength

• Super
  • Front Squat
    • 3x8
    • Notes: take weight lighter to try and get the new hand positions working
  • Dumbbell Overhead Press
    • 3x12
    • Notes: one arm at a time
• Super
  • Rings Row
    • 3x AMRAP to RIR x
    • Notes: pause at top, full range of motion. elevate feet if going past 15 good reps
  • Hip Thrust
    • 3x12
    • Notes: strong contraction at top
• Cross legs twisting-up-downs
  • 3x5
  • Notes: aux lift for keeping the anterior knee strong and happy

Workouts

• 8/3 wk1 (deload)
• 8/9 wk2
• 8/16 wk3
• 8/23 wk4
• 8/30 wk5
• 9/6 wk6

Thursday

VO2 Max Capacity

• 0.5-1 mile warmup
• 4x 800m at RPE 8-9, jog recovery 1 lap
• related Andy Galpin clip (one 10min all out is enough)

Workouts

• 8/4 wk1 (deload)
• 8/10 wk2 (did zone 2 instead)
• 8/17 wk3

Friday

Hypertrophy and Strength

• Machine Leg Extensions
  • 3x12
  • Notes: other knee dominant work this block is range of motion and skill focused, so lets make this a hypertrophy focus
• Machine Fly
  • 3x12
• Face Pull
  • 3x12
• Machine Hamstring Curls
  • 3x12

Workouts

• 8/5 wk1 (deload)
• 8/11 skipped, getting ready to camp at jon's
• 8/18 skipped, helping Ana move

Saturday

Long Duration Capacity

• 30min - 60min running
• related Andy Galpin clip

Sunday

Day off