Rest Day…

High Rep Density Training - Upper Body…

Gironda Pull Ups - 2 x 3 then, 1 x 5 Ring Rows

DB Seal Row - 1 x 8-7-5 @ 55*

*3 sec eccentric last set @ 5 

second hold at top last rep 

Valor Bar Reverse Bench Press - 1 x 146-166-176* (8-5-4)

*3 sec eccentric last set

Valor Bar Neutral Bench Press - 1 x 146-156-161*

*3 sec eccentric last set

 DB Pullover — 2 x 8 @ 55

KB Curls - 1 x 35-35-35*

Then, 1 x 5 2 handed curls @ 53 

*3 sec eccentric last set

SBO Upright Row - 1 X 8-7-5 @ 53-53-70

Reverse Lunges - 3 x 8

*26lb Valor Bar

* Sets of 8-7-5

Cash Out:  

Lateral Raise - 2 x 8 @ 15 then, 1 x 5 @ 25

Ring Face Pulls - 2 x 5

 

AVG HR - 115 BPM

MAX HR - 150 BPM

@ The Trails

Zone 2 Walk…

​3.89 Miles

AVG HR - 112 BPM

MAX HR - 127 BPM

High Rep Density Training - Upper Body…

Gironda Pull Ups - 2 x 3 then, 1 x 5 cannonball Pull Ups

DB Seal Row - 1 x 8-7-5 @ 55*

*3 sec eccentric last set @ 5 

second hold at top last rep 

Valor Bar Reverse Bench Press - 1 x 146-166-171+

*3 sec eccentric last set

Triceps Extensions - 1 x 45-53-53*

*3 sec eccentric last set

 DB Pullover — 2 x 8 @ 55

KB Curls - 1 x 35-35-35*

Then, 1 x 5 hammer curls @ 35  

*3 sec eccentric last set

SBO Upright Row - 1 X 8-7-5 @ 53-53-70

Reverse Lunges - 3 x 8

*26lb Valor Bar

* Sets of 8-7-5

Cash Out:  

Pelican Curls - 2 x 3

Ring Face Pulls - 2 x 5

 

AVG HR - 107 BPM

MAX HR - 138 BPM

@ The Trails​

​“Hill Sprints”….

10 X 50M*

*From telephone pole 76 to 75 on Wilson St. 

Hill sprints might be the one exercise to rule all others. 10-20 reps of hill sprints over 50-70 yards, 3-4x a week will change your life. And in a very short amount of time”. - Jason Helmes

AVG HR - 146 BPM

MAX HR - 157 BPM

High Rep Density Training - Upper Body…

Gironda Pull Ups - 2 x 3

DB Seal Row - 1 x 8-7-5 @ 55*

*3 sec eccentric last set @ 5 

second hold at top last rep 

Valor Bar Neutral Bench Press - 1 x 146-166-176 (8-4-3)

Valor Bar CG Bench Press - 1 x 116-121-126*

*3 sec eccentric last set

Valor Bar Curls - 1 x 76-86-91*

*3 sec eccentric last set

Rear Delt Row - 1 X 8-7-5 @ 53

*26lb Valor Bar

* Sets of 8-7-5

Cash Out:  

Pelican Curls - 2 x 3

Ring Face Pulls - 2 x 5

 

AVG HR - 112 BPM

MAX HR - 145  BPM

@ The Trails

Rest Day…

Upper Body Density + Leg Rebuild (Optimized)…

Targets

• RIR: 2–3 on all work sets

• Average HR: 120–130 bpm

• Peak HR: ≤145 bpm

• Rest: 30 seconds between sets, 60 seconds between exercises

• Tempo: Controlled 2–3 second eccentric on every rep

• No grinding or Valsalva

• Walk during short rest periods to help maintain heart rate

Warm-Up

• Leg Extension 

• Warm-up: 1×15 with a lighter weight (60 lb)
• Work sets: 2×8 @ 100
• 2–3 RIR
• 2–3 second lowering
• Brief squeeze at the top
• No locking out hard

• Back Extensions — 2×12 @ BW - 3 second eccentric 

• Tactical Lunges — 2×8 (15)

Main Work

1. Sternum Pull-Ups

• 2 × 3 

• Chest to bar

• Lean back naturally

• Pull elbows behind the torso

• 3-second squeeze at the top 

• 3-second eccentric

• Stop 1–2 reps before failure

2. Barbell Seal Row

• 8 × 155 (Underhand)

• 7 × 175 (Overhand)

• 5 × 185 (Underhand)*

* 5-second eccentric and squeeze at the top on  last set

3. Reverse Incline Hammer Press

• 8 × 205

• 7 × 215

• 5 × 235

*3-second eccentric on first two sets and 2 second on last set. Finally, 7 seconds on last rep

1. Wide-Grip Pulldowns

• 2 × 8 reps @ 130/180 then, 3 @ 220
• 2–3 second eccentric
• 1-second pause at the bottom
• Stop with 2–3 RIR

5. Weighted Dips

• 1 × 15 @ +35 lb

• 3-second eccentric

6. EZ Bar Curls 

• 8 × 80

• 7 × 90

• 5 × 100

*3-second eccentric on last rep

7. Role Hammer Curl

• 1 × 8 @ 110

• 3-second eccentric

8. Slight Bent-Over Dumbbell Upright Row

• 8 × 55

• 7 × 65

• 5 × 75

• Controlled tempo

Cash Out

Prone Rear Delt Fly

• 2 × 12 @ 15

• 2-second squeeze

• Strict form

Banded Skullcruhshet 

• 2 × 8 @ Blue

AVG HR - 110 BPM

MAX HR - 141 BPM

Finish

Zone 2 Recovery Walk

• .72 miles

• Maintain nasal breathing whenever possible

AVG HR - 111 BPM

MAX HR - 120 BPMI ​