Rest Day…

​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: 7.5 

* Walk 0.10

* Sprint 5: 7.6 

* 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: 8.0 

* Walk 0.10

* Sprint 10: 8.0 

Target Metrics

* Average HR: 132-135 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 - 134 BPM

MAX HR - 188 BPM

Last Time:

AVG HR - 138 BPM

MAX HR - 185 BPM

*Mostly nasal breathing 

Recovery Afterward

* Walk .59 miles home

AVG HR - 111 BPM

MAX HR - 135 BPM

Full Body B…

• Leg Press: 
• Warmup - 1 x 12 @ 180
• 2 x 8 @ 270
• Keep your lower back and pelvis firmly against the pad; don’t descend so far that your tailbone curls under.

• Leg extensions: 
• 1 x 8 @ 150

• Lying Leg Curls 
• Warmup - 1 x 12 @ 45
• 2 x @ 70

• Standing Calf Raise - 2 x 8 @ 160

• Reverse Incline Hammer press: 8-7-7 @ 240-260-270
• 275 was 1 RIR
• Superset

• Sternum pull-up: 2 x 7

• Chest-supported row: 8-7-7 @ 260-290-320
• 320 was 3 RIR
• Superset

• Low-to-High Cable Fly : 2 x 15 @ 45

• Rear-delt machine: 2 x 12 @ 140
• Machine near street 

• EZ Bar Curls - 3 x 8 @ 90
• Superset

• OH Extensions - 2 x 8 @ 110

• Dip Machine -  2 x 8 @ 180
• Superset with SBO Upright rows

• SBO Upright Rows - 3 x 5 @ 55

AVG HR - 117 BPM

MAX HR - 146 BPM

Then, 

Recovery Walk 

1.51 miles 

AVG HR - 119 BPM

MAX HR - 135 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: 7.5 

* Walk 0.10

* Sprint 5: 7.6 

* 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: 8.0 

* 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 - 138 BPM

MAX HR - 185 BPM

Last Time:

AVG HR - 140 BPM

MAX HR - 195 BPM

*Mostly nasal breathing 

Recovery Afterward

* Walk 1.51 miles home

AVG HR - 108 BPM

MAX HR - 116 BPM

Full Body A…

• Leg extensions: 
• Warmup - 1 x 12 @ 60
• 2 x 8 @ 140

• Lying Leg Curls 
• Warmup - 1 x 12 @ 45
• 2 x 8 @ 60

• Reverse Incline Hammer press: 3 sets - 8-7-7 @ 240-255-270
• 270 - 1 RIR

• Pec Dec  - 2 x 8 @ 140
• Deep Stretch 

• Chest-supported high row: 3 sets - 8-7-7 @ 270-290-320
• 320 was 1 RIR
• Superset 

• Close-grip pulldown: 2 sets - 2 x 8 @ 190
• Middle machine 

• Machine lateral raise: 3 sets - 3x12 @ 25

• Ez Bar Curl: 2 sets - 2 x 8 @ 90
• Superset with Dip Machine 

• Dip Machine: 2 sets - 2 x 8 @ 180
• 3 RIR

Cash out: BW Dips - 25 reps, 5 RIR

AVG HR - 119 BPM

MAX HR - 153 BPM

Then, recovery walk 

1.51 Miles

AVG HR - 118 BPM

MAX HR - 145 BPM