Zone 2 Walk…

2 miles

AVG HR - 117 BPM

MAX HR - 131 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 - 142 BPM

MAX HR - 192 BPM

Last Time:

AVG HR - 140 BPM

MAX HR - 190 BPM

Recovery Afterward

* Walk .53 miles home

AVG HR - 108 BPM

MAX HR - 116 BPM

Full Body B — optimized order…

​1. Leg Sled — standalone

• Warm-up: 1 × 12 @ 240
• 2 × 8 @ 300
• Rest 2½–3 minutes
• Keep pelvis and lower back firmly against the pad.

2A. Reverse Hammer Press — flat, not incline

• 8-7-7 @ 280-300-330
• Last time: 320 at 2 RIR

2B. Seated / Lying Leg Curl

• Seated - 1 × 8 @ 130
• Lying - 1 x 8 @ 80
• Alternate with the press.
• Allow approximately 2½ minutes before repeating the same exercise.

3A. Chest-Supported Row

• 8-7-7 @ 340-360-380
• 380 was 1 RIR
• Minimal torso movement

3B. Leg Extension

• 1 × 8 @ 170
• Alternate with the first rowing round, then finish the remaining rows normally.

4A. Sternum Pull-Up

• 2 × 7
• Stop around 1–2 RIR

4B. Standing Calf Raise

• 2 × 8 @ 200
• Full stretch and pause.

5A. Low-to-High Cable Fly

• 2 × 15 @ 45

5B. Rear-Delt Machine

• 2 × 12 @ 140
• Maintain 2 RIR

6A. EZ-Bar Curl

• 3 × 8 @ 100
• Minimal momentum.

6B. Overhead Extension

• 2 × 8 @ 130
• Pair with the first two curl sets; finish the third curl set alone.

AVG HR - 127 BPM

MAX HR - 154 BPM

Recovery walk home:

1.5 miles 

AVG HR - 117 BPM

MAX HR - 123 BPM

Rest Day…

​Full Body A…

Warm Up  - .5 mile walk 

Lower body

• Barbell high pull
• Warm-up: empty bar 
• 2 × 5 @ 65 
• Stop when speed or technique declines

• Lying leg curl
• Warm-up: 1 × 12 @ 55
• 2 × 8 @ 80
• Stop around 1 RIR

• Leg extension
• 2 × 8 @ 170 
• Controlled eccentric; stop about 1 RIR

• Standing calf raise
• 2 × 10 @ 200
• Full pause in the stretched position
• Keep this bilateral

Chest and back — superset

• Reverse Flat Hammer Press
• 8-7-7 @ 270-300-320
• 320 @ 1 RIR

• Close-grip neutral pulldown
• 2 × 8 @ 212.5
• Red Handle - Slightly underhand 
• Drive elbows toward your hips without leaning far backward

Chest and back — superset

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

• Machine Chest-supported Row
• 8–7–7 @ 250-270-270
• 270 was about 1 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 @ 210
• Aim for 1–2 RIR

AVG HR - 121 BPM

MAX HR - 152 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.

Walk home:

.72 miles

AVG HR - 119 BPM

MAX HR - 131 BPM