​Sprint Repeats (10x)…

Walk 0.10 @ 3.3

Sprint 1: 0.10 @ 6.0

Walk 0.10 @ 3.3

Sprint 2: 0.10 @ 6.5 

Walk 0.10 @ 3.3

Sprint 3: 0.10 @ 7.0 

Walk 0.10 @ 3.3

Sprint 4: 0.10 @ 7.2

Walk 0.10 @ 3.3

Sprint 5: 0.10 @ 7.4 

Walk 0.10 @ 3.3

Sprint 6: 0.10 @ 7.6

Walk 0.10 @ 3.3

Sprint 7: 0.10 @ 7.8

Walk 0.10 @ 3.3

Sprint 8: 0.10 @ 8.0

Walk 0.10 @ 3.3

Sprint 9: 0.10 @ 8.0

Walk 0.10 @ 3.3

Sprint 10: 0.10 @ 8.0 

AVG HR - 147 BPM

MAX HR - 188 BPM

Summary

• Walking: 1.0 mile (~18:10)
• Running: 1.0 mile (~8:15)
• Total Distance: 2.0 miles
• Total Time: ~26:25
• Estimated Avg HR: 125–135 bpm
• Estimated Peak HR: 145–155 bpm
• HR Recovery During Walks: 20–35 bpm drop (goal: 110–125 bpm before each sprint)

​Upper Body Density + Leg Rebuild…

Targets

• RIR: 2–3
• Avg HR: 120–130 bpm
• Max HR: ≤145 bpm (brief peaks acceptable)
• Rest: 30 sec between sets, 60 sec between exercises
• Tempo: Controlled, no grinding, no Valsalva

Warm-Up

Leg Extensions

• 1 × 20 @ 70

EZ Bar Curl

• 1 × 12 @ 80

Main Workout

Barbell Seal Row

• 8 @ 155 - Overhand
• 7 @ 165 - Underhand
• 5 @ 175 - Overhand

Reverse Incline Hammer Press

• 8 @ 240
• 7 @ 250
• 5 @ 265

Medium Grip Pulldown 

• 1 × 8 @ 

Bodyweight Dips

• 1 × 15

Ez Bar Curl

• 8 @ 70
• 7 @ 80
• 5 @ 90

EZ Var Reverse Curl

• 1 × 8 @ 60

Prime Handle Upright Row

• 8 @ 130
• 7 @ 140
• 5 @ 150

Seated Machine Lateral Raise

• 8 @ 100
• 7 @ 100
• 5 @ 100*

*5 second rest in between sets 

Machine Reverse Fly

• 8 @ 90
• 7 @ 90
• 5 @ 90

*Rear

CG Hammer Press

• 8 @ 140
• 7 @ 160
• 5 @ 170

Machine Dip

• 1 × 15 @ 170

Cash-Out

Landmine Low-to-High Fly

• 2 × 5/5 @ 25

AVG HR - 111

MAX HR - 142 BPM

• Hydrate well
• Aim for 35–45 g protein within 1–2 hours

This keeps the session focused on regaining upper-body muscle while continuing your gradual, low-risk return to leg training after your sciatica.

3 Mile Power Walk - 20lb Vest…

Time was 55:29. That’s a 19:31 pace.

"The loaded carry does more to expand athletic qualities than any other single thing I've attempted in my career as a coach and athlete. And I do not say that lightly.""  - Dan John

AVG HR - 130 BPM

MAX HR - 144 BPM

Upper Body Density + Leg Rebuild…

Targets

• RIR: 2–3
• Avg HR: 120–130 bpm
• Max HR: ≤145 bpm (brief peaks acceptable)
• Rest: 30 sec between sets, 60 sec between exercises
• Tempo: Controlled, no grinding, no Valsalva

Warm-Up

Leg Extensions

• 1 × 20 @ 60

EZ Bar Curl

• 1 × 12 @ 70

Main Workout

Reverse Grip Barbell Seal Row

• 8 @ 145
• 7 @ 160
• 5 @ 170

Reverse incline Hammer Press

• 8 @ 240
• 7 @ 250
• 5 @ 260

*Up one pin 

Bodyweight Neutral Strict Pull-Ups

• 1 × 8

Bodyweight Dips

• 1 × 8

Machine Curl

• 8 @ 35
• 7 @ 45
• 5 @ 55

Machine Reverse Curl

• 1 × 12 @ 50 

Wide Smith Machine Upright Row

• 8 @ 50
• 7 @ 70
• 5 @ 90

Seated Machine Lateral Raise

• 8 @ 100
• 7 @ 100
• 5 @ 100*

*5 second rest in between sets 

Seated Reverse Fly

• 8 @ 140
• 7 @ 1600
• 5 @ 160

Machine OH Extension

• 8 @ 130
• 7 @ 150
• 5 @ 170

Machine Dip

• 1 × 15 @ 170

Cash-Out

Cable Low-to-High Fly

• 2 × 5 @ 45

Behind-the-Back Cable Curl

• 2 × 5 @ 45

Planche Leans

• 2 @ 6 seconds 

AVG HR - 109

MAX HR - 129

Post-Workout

• 10–20 minute easy walk
• 1.6 miles
• Nasal breathing

AVG HR - 108 BPM

MAX HR - 120 BPM

• Hydrate well
• Aim for 35–45 g protein within 1–2 hours

This keeps the session focused on regaining upper-body muscle while continuing your gradual, low-risk return to leg training after your sciatica.