CEO

Week 8 is the fourth week of Block 2. You've made it deload week before entering the final block of specificity.

Here is what I'm doing this week:

WEEK 8 of 12

Day 1 — Lower Strength - Back Squat 3x5 @RPE6· RDL 2x6 @RPE6· Bulgarian Split Squat 2x10/leg with dumbells (moderate) · Calf Raise 4x25 · Finisher: 20min easy spin.

Day 2 — Aerobic + Upper - Zone 2 run/bike 35min · Push-ups 4x15 · Row 4x12/side (moderate) · Lateral Raises 3x15 . Hanging Knee Raises 3x10

Day 3 - Upper Strength - Bench Press 3x5 @RPE7 · Pull-ups 6x5 · Push Press 3x6 @RPE7 · Farmer's Carry 3x40m (light to moderate) · Sled Drag 4x25m RPE6

Day 4 — Threshold + Posterior - Run Intervals 3x800m @ easy pace, full rest between interval · Deadlift 3x4 @RPE7 · Single-Leg RDL 3x12/leg

Day 5 — Hybrid Simulation - 3 easy rounds: 600m run → 10 Wall Balls → 8 Sled Pushes (20m) light effort. Warm-up 5 min jog + mobility, cool-down 5 min jog

Train Like a Champ, we all have our PODIUM. 

-Paul Haverland