CEO

The Summer is coming to a close and the hope of cooler days are being dreamt of. We're based in College Station, Texas, so unfortunately we've still got a few more months of blistering heat before some relief but that won't stop us from staying LOCKED IN! Let's close out the Summer strong together.

Here is what I'm doing this week:

WEEK 1

Day 1 — Lower Strength - Back Squat 4x6 @RPE6 · RDL 3x8 @RPE6 · Walking Lunge 3x20/leg · Calf Raise 3x25 · Finisher: 8 min steady bike/row (Zone 3)

Day 2 — Aerobic + Upper - Zone 2 run/bike 35 min · Push-ups 5x15 · DB Row 5x10/side · Face Pull 3x15 · Plank 3x30 seconds

Day 3 - Upper Strength - Bench Press 4x6 @RPE6 · Weighted Pull-up 4x8 @RPE6 · OHP 3x8 @RPE6 · Farmer's Carry 3x40m (moderate) · Sled Push 3x20m (light)

Day 4 — Threshold + Posterior - Run Intervals 5x400m @5k pace, 90s rest · Deadlift 3x5 @RPE6 · Hip Thrust 3x10 · Back Extension 3x125

Day 5 — Hybrid Simulation - 3 rounds: 800m run → 15 KB Swings → 10 Goblet Squats. Warm-up 10 min jog + mobility, cool-down 10 min

Follow along and let me know how the week of training felt. Hope you are absolutely crushing your goals.

-Paul Haverland | PODIUM Nutrition CEO