CEO

Week 5 is the start of Block 2, weeks 5-8. The first four weeks were focused on accumulation. The next 4 weeks we will focus on the BUILD.

Here is what I'm doing this week:

WEEK 5 of 12

Day 1 — Lower Strength - Back Squat 5x5@RPE7 · RDL 4x6 @RPE7 · Bulgarian Split Squat 3x10/leg · Weighted Calf Raise 4x25 · Finisher: Row/Bike 30 seconds hard/90 seconds easy x 5

Day 2 — Aerobic + Upper - Zone 2 run/bike 45 min · Push-ups 4x20 · Chest Supported Row 4x10/side · Lateral Raises 3x15 . Toes-to-Bar 3x12

Day 3 - Upper Strength - Bench Press 5x5 @RPE7 · Weighted Pull-ups 5x6 @RPE7 · Push Press 4x6 @RPE7 · Farmer's Carry 4x40m (heavy) · Sled Drag 3x20m RPE7

Day 4 — Threshold + Posterior - Run Intervals 4x800m @ 5k pace, rest 2 min between interval · Deadlift 4x4 @RPE7 · Single-Leg RDL 3x10/leg · Back Extension 3x12

Day 5 — Hybrid Simulation - 3 rounds: 600m run → 12 Wall Balls → 10 Sled Pushes (20m). Warm-up 10 min jog + mobility, cool-down 10 min jog