​“Hill Sprints”….

13 X 50M*

*From telephone pole 76 to 75 on Wilson St. 

Overall: 9.7/10 session.

The combination of 13 quality hill sprints, a controlled heart-rate profile, and your recent recovery trends makes this one of the highest-return conditioning sessions for your current goal of increasing lean mass while minimizing spinal stress.

AVG HR - 124 BPM

MAX HR - 159 BPM

High Rep Density Training - Upper Body…

Gironda Pull Ups - 3 x 6 

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 146-166-181 (8-7-4)

Ring Dips  - 1 x 8-7-5 @ 3

DB Pullover — 2 x 8 @ 55

KB Curls - 1 x 35-35-44*

*3 sec eccentric last set

Rear Delt Row - 1 X 8-7-5 @ 35-44-53

Reverse Lunges - 3 x 8*

*set of 8 ring hold bodyweight squat in between sets 

*26lb Valor Bar

* Sets of 8-7-5

Cash Out:  

Lateral Raise - 2 x 8 @ 25

Ring Face Pulls - 2 x 5

 

AVG HR - 112 BPM

MAX HR - 137 BPM

@ The Trails

2.5 miles 

AVG HR - 103 BPM

MAX HR - 119 BPM

Sprint Repeats - Optimized Version…

​Warm-up

* 0.5 mile walk to gym

Intervals (10x)

* Walk 0.10 @ 3.3 

* Sprint 1: 0.10 @ 6.0 

* Walk 0.10 

* Sprint 2: 6.5 

* Walk 0.10 

* Sprint 3: 7.0 

* Walk 0.10

* Sprint 4: 7.3 

* Walk 0.10

* Sprint 5: 7.5 

* Walk 0.10

* Sprint 6: 7.7 

* Walk 0.10

* Sprint 7: 7.8 

* Walk 0.10

* Sprint 8: 7.9 

* Walk 0.10

* Sprint 9: 7.9 

* Walk 0.10

* Sprint 10: 8.0 

Target Metrics

* Average HR: 140–150 bpm

* Peak HR: 170–180 bpm (briefly)

* Recovery: HR should drop 25–40+ bpm during each walk

* RPE: 8–9/10, not all-out

AVG HR - 144 BPM

MAX HR - 192 BPM

Last Time:

AVG HR - 142 BPM

MAX HR - 188 BPM

Recovery Afterward

* Walk 1.66 miles home

AVG HR - 110 BPM

MAX HR - 121 BPM

Optimized Full Body & LEG REBUILD…

1. Leg Extension

• WU: 1×15 @ 60
• 2×12 @ 110
• Stop at 1–2 RIR

2. Tactical Lunges

• 2×8/leg @ 25
• Controlled stride; stop if calf, hamstring, or nerve symptoms increase

3. Reverse Hyper

• 2×12 @ 40
• Treat as controlled rehab work, not a failure exercise

UPPER BODY

A1. Reverse Incline Hammer Press

• 8-7-5
• Use approximately 210 / 220 / 240
• Keep the final set at a true 1–2 RIR rather than forcing a predetermined load

A2. Sternum Pull-Ups

• 2×6
• Add a third set only when both sets reach 7–8 clean reps

B1. Chest Supported Row

• 8-7-7
• 230 / 250 / 270
• Overhand-Neutral-Overhand
• Keep your chest firmly supported and avoid turning the last set into partials

B2. Pec Deck

• 2×15 @ approximately 110
• 1–2 second squeeze; deep but comfortable stretch

C1. DB Extensions 

• 2x12 @ 55
• Keep your ribs down, avoid excessive lower-back arching, and use a controlled 2–3-second lowering phase.

ARMS

D1. EZ-Bar Curl

• 2×12 @ approximately 70

D2. Rope Hammer Curl

• 1×15 @ 110

DELTS

E1. Machine Lateral Raise

• 3x15 @ 15

E2 Reverse Pec Deck 

• 2×12 @ 120

Cash Out: 

Isometric Flex 

AVG HR - 112 BPM

MAX HR -  155 BPM* 

*brief spike

Then,

Recovery Walk 

1.59 Miles 

AVG HR - 113 BPM

MAX HR -  132 BPM 

Easy Recovery Walk…

​3 miles

AVG HR - 99 BPM

MAX HR - 121 BPM

Optimized Full Body…

LEG REBUILD

1. Leg Extension

• WU: 1×15 @ 60
• 2×12 @ 100
• Stop at 1–2 RIR

2. Tactical Lunges

• 2×8/leg @ 15
• Controlled stride; stop if calf, hamstring, or nerve symptoms increase

3. Reverse Hyper

• 2×12 @ 40
• Treat as controlled rehab work, not a failure exercise

UPPER BODY

A1. Reverse Incline Hammer Press

• 8-7-5
• Use approximately 210 / 220 / 235
• Keep the final set at a true 1–2 RIR rather than forcing a predetermined load

A2. Sternum Pull-Ups

• 2×5
• Add a third set only when both sets reach 7–8 clean reps

B1. Chest Supported Row

• 8-7-5
• 230 / 250 / 300
• Keep your chest firmly supported and avoid turning the last set into partials

B2. Weighted Dips

• 2×8 @ 90
• keep two clean sets and avoid grinding

C1. Pec Deck

• 2×15 @ approximately 110
• 1–2 second squeeze; deep but comfortable stretch

ARMS

D1. EZ-Bar Curl

• 2×12 @ approximately 70

D2. Rope Hammer Curl

• 1×15 @ 110

DELTS

E1. Machine Lateral Raise

• 2×15 @ 20

E2 Reverse Pec Deck 

• 2×12 @ 110/90 (6)* 

*Shoulders were smoked! 

Cash Out: 

L-Sit Pull Ups x 13

Isometric Flex 

AVG HR - 112 BPM

MAX HR -  155 BPM

Then,

Recovery Walk 

1.05 Miles 

AVG HR - 118 BPM

MAX HR - 160 BPM (at very beginning)