CEO

Week 7 is the third week of Block 2. This is peak load week before the deload next week. Go hard!  Here is what I'm doing this week:

WEEK 7 of 12

Day 1 — Lower Strength - Back Squat 6x4 @RPE8 · RDL 4x6 @RPE8 · Bulgarian Split Squat 4x10/leg with dumbells (heavy) · Weighted Calf Raise 4x25 · Finisher: Row/Bike 30 seconds hard/90 seconds easy x 7

Day 2 — Aerobic + Upper - Zone 2 run/bike 55min · Weighted Push-ups 4x15 · Chest Supported Row 4x12/side (heavy) · Lateral Raises 3x15 . Toes-to-Bar 3x15

Day 3 - Upper Strength - Bench Press 6x4 @RPE9 · Weighted Pull-ups 6x5 @RPE8 · Push Press 4x6 @RPE9 · Farmer's Carry 5x40m (heavier than last week) · Sled Drag 4x25m RPE9

Day 4 — Threshold + Posterior - Run Intervals 6x800m @ 10k pace, 90sec rest between interval · Deadlift 5x3 @RPE9 · Single-Leg RDL 3x12/leg · Back Extension 3x15

Day 5 — Hybrid Simulation - 5 rounds: 600m run → 15 Wall Balls → 10 Sled Pushes (20m). Warm-up 10 min jog + mobility, cool-down 10 min jog

-Paul Haverland