CEO

Week 3 is about accumulation of load and volume -

Here is what I'm doing this week:

WEEK 3 of 12

Day 1 — Lower Strength - Back Squat 5x5@RPE7 · RDL 4x10 @RPE7 · Walking Lunge 3x25/leg · Calf Raise 4x25 · Finisher: 12 min steady row (Zone 3)

Day 2 — Aerobic + Upper - Zone 2 run/bike 45 min · Push-ups 6x15 · DB Row 5x10/side · Face Pull 3x15 · Dead Bug 3x60 seconds

Day 3 - Upper Strength - Bench Press 5x5 @RPE7 · Weighted Pull-up 5x6@RPE7 · OHP 5x8 @RPE7 · Farmer's Carry 4x40m (heavy) · Sled Push 3x25m (moderate)

Day 4 — Threshold + Posterior - Run Intervals 6x500m @5k pace, 90s rest · Deadlift 4x5 @RPE7 · Hip Thrust 3x13 · Back Extension 3x12

Day 5 — Hybrid Simulation - 5 rounds: 800m run → 15 KB Swings → 10 Goblet Squats. Warm-up 10 min jog + mobility, cool-down 10 min jog

Train Like a Champ, we all have our PODIUM.

-Paul Haverland