CEO

Week 4 is a slight deload. If you're still with me, you may be feeling like you need this! Still give a focused effort. We start building again hard next week.

Here is what I'm doing this week:

WEEK 4 of 12

Day 1 — Lower Strength - Back Squat 3x5@RPE6 · RDL 4x8 @RPE6 · Walking Lunge 3x20/leg · Finisher: 8 min easy Spin (bike or bike erg).

Day 2 — Aerobic + Upper - Zone 2 run/bike 30 min · Push-ups 3x20 · DB Row 3x10/side · Face Pull 3x15 . 10 min Zone 2 run - stay slow.

Day 3 - Upper Strength - Bench Press 3x5 @RPE6 · Pull-ups 3x8 @RPE6 · OHP 3x8 @RPE6 · Farmer's Carry 3x40m (light)

Day 4 — Threshold + Posterior - Run Intervals 4x400m easy pace, full rest · Deadlift 3x5 @RPE6 · Hip Thrust 3x13

Day 5 — Hybrid Simulation - 3 easy rounds: 800m run → 12 KB Swings → 8 Goblet Squats. Warm-up 10 min jog + mobility, cool-down 10 min jog

Train Like a Champ, we all have our PODIUM. Use code "Deload" for 20% Off to help you recover this week!

-Paul Haverland