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: 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 - 140 BPM

MAX HR - 195 BPM

Last Time:

AVG HR - 137 BPM

MAX HR - 187 BPM

Recovery Afterward

* Walk 1.55 miles home

AVG HR - 115 BPM

MAX HR - 126 BPM

​Full Body A…

• Leg extensions: 
• Warmup - 1 x 12 @ 60
• 2 x 8 @ 130

• Reverse Incline Hammer press: 3 sets - 8-7-7 @ 230
• 235-255-265 
• 265 - 0 RIR

• Pec Deck - 2 x 8 @ 130
• Deep Stretch 

• Chest-supported high row: 3 sets - 8-7-7 @ 250-270-290
• 290 was 1 RIR
• 5 sec eccentric last rep 
• Superset 

• Close-grip pulldown: 2 sets - 2 x 8 @ 180
• Middle machine 

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

• Curl: 2 sets - 2 x 8 @ 90
• Superset with CG Press

• Close Grip Hammer Press: 2 sets - 2 x 8 @ 180
• 1 RIR

Cash out: BW Dips - 20 reps, 3 RIR

AVG HR - 108 BPM

MAX HR - 132 BPM

Then, recovery walk 

1.49 Miles

AVG HR - 116 BPM

MAX HR - 123 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: 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 - 137 BPM

MAX HR - 187 BPM

Last Time:

AVG HR - 138 BPM

MAX HR - 189 BPM

Recovery Afterward

* Walk 1.48 miles home

AVG HR - 103 BPM

MAX HR - 113 BPM​

Upper Body B…

• Reverse Flat Hammer press: 8-7-7 @ 250-260-270
• 1 x 8 @ 180 warmup 
• 2 RIR
• Superset

• Neutral Pull Ups - 2 x 8

• Chest-supported row: 8-7-7 @ 270-290-320
• 3 RIR @ 320
• Superset

• Pec deck: 2 x 15 @ 120
• Deep stretch 
• Machine Up Front

• Machine Lateral Raise: 2 x 15 @ 20

• Machine Curls - 2 x 8 @ 35/40 

• Dip Machine -  2 x 8 @ 200 

• Rear-delt machine: 2 x 12 @ 120 
• Machine Up back

AVG HR - 114 BPM

MAX HR - 134 BPM

Then, 

Recovery Walk 

1.55 miles 

AVG HR - 111 BPM

MAX HR - 124 BPM

​Zone 2 Walk…

3 miles

AVG HR - 116 BPM

MAX HR - 133 BPM

​Upper Body A…

• Reverse Incline Hammer press: 3 sets - 8-7-7 @ 230-245-250
• 250 - 1 RIR

• Chest-supported high row: 3 sets - 8-7-7 @ 230-250-270
• 280 was 1 RIR
• Superset 

• Close-grip pulldown: 2 sets - 2 x 8 @ 170
• Middle machine 

• Machine lateral raise: 3 sets - 3x12 @ 20

• Bear Push Ups - 2 x 10

• Curl: 2 sets - 2 x 8 @ 80  then,  8 @ 50
• Superset with extensions

• Triceps extension: 2 sets - 2 x 8 @ 70

Cash out: BW Dips - 25, 5+ RIR

AVG HR - 108 BPM

MAX HR - 132 BPM

Then, recovery walk 

1.57 Miles

AVG HR - 109 BPM

MAX HR - 123 BPM