S2, Week 2: Aug 12-18 2024
Monday Aug 12
72% - The goal today is to go slightly heavier than last week on the Deadlift and Bench Press, about 5-10lbs. For the accessory work we want 1-2 more reps and/or a little heavier than last week. This will keep the workout tough but manageable and allow us to increase the intensity in the weeks to come.
Bench Press: 4x6 @ 21X0
Deadlift: 3x5 @ 21X0
Superset: Assisted Glute Ham Raise + Incline DB Press, 3x8-12 of each with 1:00 rest btw exercises and 2-3:00 rest btw sets.
EZ Bar Skull Crushers: 3x10-15
Tuesday Aug 13
Run Day -Track Repeats:
10:00 easy Z2 warm up, then,
5x800, rest 2:00 between each
Rest 10:00
4x100m, walk back after each
Wednesday Aug 14
Upper Body Pump. Perform each movement with eccentric control.
Lateral Raise: 4x10-15
Pull Ups: 4x5-10, use an assisted/weighted version if necessary to maintain the rep scheme
Seated Cable Row: 3x8-12
Incline DB Curls: 3x8-12, drop set the final set for an additional 5-10 reps
Cable Curls: 3x10-15, drop set the final set for an additional 5-10 reps
Thursday Aug 15
AM Run - 6km easy/recovery run, nice and slow
Friday Aug 16
72% - The goal today is to go slightly heavier than last week on the Squat, about 5-10lbs. For the accessory work we want 1-2 more reps and/or a little heavier than last week. This will keep the workout tough but manageable and allow us to increase the intensity in the weeks to come.
Zercher Squat: 4x6
Superset:
45° Back Extension 3x8-12
DB Walking Lunges 3x20-24
Rest 1:00 btw exercises and 2-3:00 rest btw sets.
Superset, 3x10-15 of each:
Seated Calf Raise
Standing Tib Raise
Banded Hip Flexor March/side
No rest between exercises and 1:00 btw sets
Saturday Aug 17
Rest
Sunday Aug 18
Run day - 45:00-1 hour @ a conversational pace + 5x15-20s strides*
*Controlled accelerations focusing on form and leg turnover with 30-90 second jog rest. Best performed on flat ground.