S2, Week 4: Aug 26-Sep 1, 2024
S2, Week 4: Aug 26-Sep 1 2024
Monday, Aug 26
SESSION 1 - AM RUN - Speed Play
1km easy warm up, then;
8x2:00 hard* + 2:00 easy
1km easy cool down
*tough/sustainable pace
SESSION 2 -PM LIFT - BENCH/DEADLIFT
79% - Keeping the rep scheme from last week but taking away a set to manage fatigue. 5lbs more than last week is probably a good bet. These should be hard sets where you start to feel the grind for the first time. Swapping out the dumbbells for the barbell on our Incline Bench Press and taking the reps down here as we want the intensity high. Today we’re worrying less about volume and more about hard, intentional efforts. Let's go!
Bench Press: 3x5 @ 21X0
Deadlift: 3x5 @ 21X0
Superset - Glute Ham Raise + Incline Bench Press: 3x6-8 of each with 1:00 rest btw exercises and 2:00 rest btw sets.
Superset - Incline EZ Bar Skull Crushers + Incline EZ bar JM Press + Incline DB Curl: 3x8-10 + as many JM Press as possible (don’t be surprised if you only get a few) + 8-12 Incline Curl.
Tuesday, Aug 27
AM Recovery Run
7km*. Perform even slower than you would an easy run.
*Looking for a 40-45:00 effort.
Wednesday, Aug 28
Full Body PUMP. PERFORM EACH MOVEMENT WITH ECCENTRIC CONTROL
E2MOM 5:
50’ Backwards Sled Drag - Heavy
Hand Supported DB Skater Squat: 2x8-10/side
Weighted Pull Ups: 2x5
Superset:
Pull Ups: 2x8-12
Inverted Row: 2xAMRAP
Cable Curls: Giant Set - 40 reps. Perform with a weight you can hit for 10-15 fresh.
EZ Bar Reverse Curl: 3x10-15
Thursday, Aug 29
ACTIVE RECOVERY
Get outside/easy walk/stretch/breathwork/sauna/etc.
Friday, Aug 30
SESSION 1 - AM RUN - Track Workout
10:00 easy Z2 warm up, then,
4x500 - rest/jog 300m btw efforts
Rest 5:00-10:00
3x200m, walk back after each
SESSION 2 - PM LIFT - ZERCHER SQUAT + LOWER BODY ACCESSORY
79% - Keeping the rep scheme from last week but taking away a set to manage fatigue. 5lbs more than last week is probably a good bet. Starting to incorporate some hip thrusts and carries today to build your work capacity with the intention of going as heavy as possible across. Let's go!
Same thing for the accessory, 1-2 more reps and/or a little heavier wherever you can.
Zerchers Squat: 3x5
Superset:
Hip Thrust: 3x8-12
Dips: 3x8-12
Trap Bar Farmer Carry: 3x100’
Rest 2:00 rest btw sets.
Superset
Reverse Squat: 3x15-20
Seated Calf Raise: 3x10-15
Standing Tib Raise: 3x10-15
No rest between exercises and 1:00 btw sets
Saturday, Aug 31
LIFT - PLYOMETRICS/SPRINTS + ACCESSORY
Slight change in variation on the plyometrics but same on the accessory work, just a bit heavier where possible.
Plyometrics/Sprints
E20s x 15:
1 Knee Jump to Vertical Jump
EMOM 7:
5 Reactive Plyo Push Ups
E2MOM x 6:
10m Shuffle to 30m Sprint, switch lead leg in the shuffle each round.
Accessory
Staggered Stance Good Morning: 3x6-8/side
Seated Barbell Strict Press + Single Arm DB Row: 3x6-8 + 3x8-12/side
Decline Leg Lift + Landmine Oblique Rotation: 3x8-10 each
Sunday, Sep 1
LONG RUN
55:00 @ a conversational pace + 5x40s hill sprints. Walk down after each.