CEO

As we continue to build work capacity in Week 2, you will start to understand that we are building both strength and endurance. Do not skip the Day 5 simulation day. You will be feeling tired after Day 4, but pushing through Day 5 this is a core part of the process. The first 4 weeks we will work on accumulation of volume, the second 4 week block we will really start to build, then the final 4 week block we will turn up intensity

Here is what I'm doing this week:

WEEK 2

Day 1 — Lower Strength - Back Squat 4x6 @RPE7 · RDL 3x8 @RPE7 · Walking Lunge 3x25/leg · Calf Raise 3x25 · Finisher: 10 min steady bike/row (Zone 3)

Day 2 — Aerobic + Upper - Zone 2 run/bike 40 min · Push-ups 5x15 · DB Row 5x10/side · Face Pull 3x15 · Dead Bug 3x40 seconds

Day 3 - Upper Strength - Bench Press 4x6 @RPE7 · Weighted Pull-up 4x8 @RPE7 · OHP 3x8 @RPE7 · Farmer's Carry 3x40m (heavy) · Sled Push 3x20m (moderate)

Day 4 — Threshold + Posterior - Run Intervals 6x400m @5k pace, 90s rest · Deadlift 3x5 @RPE6 · Hip Thrust 3x10 · Back Extension 3x12

Day 5 — Hybrid Simulation - 4 rounds: 800m run → 15 KB Swings → 10 Goblet Squats. Warm-up 10 min jog + mobility, cool-down 10 min jog

Follow along and let me know how the week of training felt. Train Like a Champ, we all have our PODIUM.

-Paul Haverland