Zone 1/2 Walk…

1.31 miles

AVG HR - 101 BPM

MAX HR - 113 BPM

Full Body A…

Lower body

• Lying leg curl
• Warm-up: 1 × 12 @ 45
• 2 × 8 @ 75
• Stop around 1 RIR

• Leg extension
• 2 × 8 @ 160
• Controlled eccentric; stop about 1 RIR

• Standing calf raise
• 2 × 10 @ 160
• Full pause in the stretched position
• Keep this bilateral

Chest and back — superset

• Reverse Incline Hammer Press
• 8–7–7 @ 250-265-282
• Cap the last set at approximately 1 RIR

• Close-grip neutral pulldown
• 2 × 8 @ 200
• Red Handle - Slightly underhand 
• Drive elbows toward your hips without leaning far backward

Chest and back — superset

• Pec deck
• 2 × 12 @ 140
• Use a controlled stretch rather than chasing maximum depth

• Chest-supported 
• 8–7–7 @ 275-320-340
• Since 340 was about 3 RIR 

Shoulders

• Machine lateral raise
• 3 × 12 @ 27.5
• Stop 1–2 reps before form deteriorates

Arms — superset

• Preacher Machine Curl
• 2 × 8 @ 100
• This changes the resistance profile from the EZ-bar curls in B

• Dip machine
• 2 × 8 @ 200
• Aim for 1–2 RIR

AVG HR - 106 BPM

MAX HR - 137 BPM

The main changes from B are:

• No leg press, giving your back and hips a break from loaded hip/knee flexion.
• Neutral pulldowns replace sternum pull-ups.
• Pec deck replaces the low-to-high fly.
• Lateral delts replace the rear-delt/upright-row emphasis.
• Machine/preacher curls replace EZ-bar curls.
• No overhead extension, because B already gives your triceps considerable work through pressing, extensions, and dips.

Recovery walk home:

1.58 miles

AVG HR - 106 BPM

MAX HR - 117 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: 132-135 bpm

* Peak HR: Don’t chase peak HR 

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

* RPE: 8–9/10, not all-out

AVG HR - 133 BPM

MAX HR - 189 BPM

Last Time:

AVG HR - 134 BPM

MAX HR - 188 BPM

*Mostly nasal breathing 

Recovery Afterward

* Walk 1.55 miles home

AVG HR - 111 BPM

MAX HR - 135 BPM

Rest Day…

​

Full Body B…

• Leg Press: 
• Warmup - 1 x 12 @ 230
• 2 x 8 @ 320
• 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 8 @ 70

• Standing Calf Raise - 2 x 8 @ 160

• Reverse Incline Hammer press: 8-7-7 @ 240-265-277
• 277 was 1 RIR
• Superset

• Sternum pull-up: 2 x 7

• Chest-supported row: 8-7-7 @ 290-310-330
• 330 was 3 RIR
• Superset

• Low-to-High Cable Fly : 2 x 15 @ 40

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

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

• OH Extensions - 2 x 8 @ 110

• SBO Upright Rows - 2 x 8 @ 55/65

AVG HR - 107 BPM

MAX HR - 138 BPM

Then, 

Recovery Walk 

1.61 miles 

AVG HR - 109 BPM

MAX HR - 121 BPM

Zone 1/2 Walk…

3 Miles

AVG HR - 99 BPM

MAX HR - 108 BPM

Full Body A…

Lower body

• Lying leg curl
• Warm-up: 1 × 12 @ 45
• 2 × 8 @ 70
• Stop around 1 RIR

• Leg extension
• 2 × 8 @ 150
• Controlled eccentric; stop about 1 RIR

• Standing calf raise
• 2 × 10 @ 160
• Full pause in the stretched position
• Keep this bilateral

Chest and back — superset

• Reverse Incline Hammer Press
• 8–7–7 @ 245-260-277
• Cap the last set at approximately 1 RIR

• Close-grip neutral pulldown
• 2 × 8 @ 200
• Drive elbows toward your hips without leaning far backward

Chest and back — superset

• Pec deck
• 2 × 12 @ 140
• Use a controlled stretch rather than chasing maximum depth

• Chest-supported 
• 8–7–7 @ 270–300–325
• Since 325 was about 3 RIR 

Shoulders

• Machine lateral raise
• 3 × 15 @ 25
• Stop 1–2 reps before form deteriorates

Arms — superset

• Preacher Machine Curl
• 2 × 8 @ 90
• This changes the resistance profile from the EZ-bar curls in B

• Dip machine
• 2 × 8 @ 200
• Aim for 1–2 RIR

Optional skill/core finisher

• Planche leans
• 3 × 10–20 seconds
• Keep the pelvis tucked and shoulder blades pushed forward
• Stop if the position aggravates your lower back

AVG HR - 115 BPM

MAX HR - 136 BPM

The main changes from B are:

• No leg press, giving your back and hips a break from loaded hip/knee flexion.
• Neutral pulldowns replace sternum pull-ups.
• Pec deck replaces the low-to-high fly.
• Lateral delts replace the rear-delt/upright-row emphasis.
• Machine/preacher curls replace EZ-bar curls.
• No overhead extension, because B already gives your triceps considerable work through pressing, extensions, and dips.

Recovery walk home:

1.81 miles

AVG HR - 111 BPM

MAX HR - 120 BPM​