Zone 2 Walk…

​2 miles

AVG HR - 108 BPM

MAX HR - 121 BPM

​Heavy Density Training - Full Body (LHP)…

Two sets of:

Two Hand KB Extensions - 53-53-70

KB Curls 35-53-53 

KB SBO Upright Row - 53-53-73

KB Power Floor Fly - @ 53 (5 sec rest)

KB BO Row - @ 70 (5 sec rest)

KB Romanian Deadlift - @ 70 (5 sec rest)

* Sets of 7-5-3 (15 second rest in between sets. 2 minutes in between exercises. 

Cash Out: 

Lateral Raise - 2 x 12 @ 15lbs

Low-to-High Fly - 2 x 5 @ 35lbs

Max Roof Pull Ups - 17 

AVG HR - 122 BPM

MAX HR - 163 BPM

Then,

1 mile Zone 2 walk 

AVG HR - 125 BPM

MAX HR - 134 BPM

@ LHP

Skill Block…

Warm Up: .5 mile walk to gym 

Today’s 10-minute skill block should be crisp and low-volume because you trained full body heavier yesterday.

0:00–1:30 — Preparation

• Wrist rocks: 30 seconds
• Scapular push-ups: 8 controlled reps
• Hanging scapular depressions: 5 controlled reps

1:30–3:30 — Bent-arm planche

• 2 × 6-second unsupported holds
• Rest 55 seconds
• Keep both feet airborne. Gradually open the hips and knees only while your torso remains controlled and level.

3:30–8:45 — Planche-to-lever transitions

Complete 3 sets:

• Bent-arm planche: 4 seconds
• Controlled transition: 3 seconds
• Near-full/full front lever: 5 seconds
• Rest 90 seconds

Choose the straightest lever position you can own with roughly two seconds of holding capacity remaining. No forced knee or hip extension.

8:45–10:00 — Reset

• Passive hang: 20 seconds
• Child’s-pose breathing or relaxed floor breathing: 55 seconds

Cash Out: Human Flag (6 second) 

AVG HR - 101 BPM

MAX HR - 139 BPM

Recovery walk:

.82 miles

AVG HR - 93 BPM

MAX HR - 101 BPM

​Full Body B…

• Leg Press: 
• Warmup - 1 x 12 @ 320
• 2 x 8 @ 410  
• 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 @ 170

• Lying Leg Curls 
• 2 x 8 @ 80
• Superset

• Standing Calf Raise - 2 x 8 @ 200

• Reverse Hammer press: 8-7-7 @ 270-290-320
• NOT Incline
• 320 was 2 RIR
• Superset

• Sternum pull-up: 2 x 7

• Chest Supported row: 8-7-7 @ 340-360-370
• 360 was 2 RIR
• Superset

• Low-to-High Cable Fly : 2 x 15 @ 45

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

• EZ Bar Curls - 3 x 8 @ 100
• Minimal momentum 
• Superset

• OH Extensions - 2 x 8 @ 120

Cash Out: SBO Plate Sweep - 2 x 8 @ 25

AVG HR - 122 BPM

MAX HR - 152 BPM

Then, 

Recovery Walk 

1.17 miles 

AVG HR - 112 BPM

MAX HR - 131 BPM

​Sprint Repeats - Optimized Version…

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 - 140 BPM

MAX HR - 190 BPM

Last Time:

AVG HR - 135 BPM

MAX HR - 188 BPM

Full Body A…

Lower body

• Barbell high pull
• Warm-up: empty bar 
• 2 × 5 @ 55
• 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 @ 180 
• Full pause in the stretched position
• Keep this bilateral

Chest and back — superset

• Reverse Incline Hammer Press
• 8-7-7 @ 270-280-290
• 290 @ 1 RIR

• Close-grip neutral pulldown
• 2 × 8 @ 210
• 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 @ 320-350-370
• Since 370 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 was
• 2 × 8 @ 210
• Aim for 1–2 RIR

Cash Out: 

BW Dips - 25  @ 5+ RIR

AVG HR - 124 BPM

MAX HR - 162 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:

.53 miles

AVG HR - 119 BPM

MAX HR - 152 BPM