CEO

Week 6 is the second week of Block 2. The next few weeks we start pushing numbers and intesity. Here is what I'm doing this week:

WEEK 6 of 12

Day 1 — Lower Strength - Back Squat 5x5@RPE8 · RDL 4x6 @RPE8 · Bulgarian Split Squat 3x10/leg with dumbells (mid-to-heavy) · Weighted Calf Raise 4x25 · Finisher: Row/Bike 30 seconds hard/90 seconds easy x 6

Day 2 — Aerobic + Upper - Zone 2 run/bike 50min · Push-ups 4x20 · Chest Supported Row 4x10/side (heavy) · Lateral Raises 3x15 . Toes-to-Bar 3x15

Day 3 - Upper Strength - Bench Press 5x5 @RPE8 · Weighted Pull-ups 5x6 @RPE8 · Push Press 4x6 @RPE8 · Farmer's Carry 4x40m (heavier than last week) · Sled Drag 3x25m RPE8

Day 4 — Threshold + Posterior - Run Intervals 5x800m @ 10k pace, rest 2 min between interval · Deadlift 4x4 @RPE8 · Single-Leg RDL 3x10/leg · Back Extension 3x12

Day 5 — Hybrid Simulation - 4 rounds: 600m run → 12 Wall Balls → 10 Sled Pushes (20m). Warm-up 10 min jog + mobility, cool-down 10 min jog

-Paul Haverland