Week 1

Day 1

Monday

A. Split Squats x 10-12 reps, rest 1 min b/t legs x 3

Notes: Focus on form, speed and technique

Day 2
Tuesday
A. Bench Press x 10-12 reps, rest 2-3 min x 3
B. Pull Ups x 10-12 reps, rest 2 min x 3
C1. Dips x 10-12 reps, rest 1 min
C2. Rows na TRX x 10-12 reps, rest 1 min x 3
D. 30 sec Row @ 80-90%, 30 sec @ 50% x 10 - rest 3 min b/t sets 5&6

Day 3

Thursday
A. Back Squats x 10-12 reps, rest 2-3 min x 3
B. Good Mornings x 10-12 reps, rest 2 min x 3
C. Swiss Ball Leg Curls x 8-10 reps, rest 1 min x 3
D. Plank on Elbows x 1 min, rest 15 sec x 3
E. Row 100m @ 100%, rest 1:45 x 4

Day 4

Friday
A. Standing Press x 10-12 reps, rest 2 min x 3
B. Bent Over Rows x 10-12 reps, rest 2 min x 3
C1. Seated DB Press x 8-10 reps, rest 1 min
C2. DB Row x 8-10/arm, rest 1 min x 2
D. 8 min vijača @ 80-90%, rest 5 min x 2

Day 5

Saturday or Sunday
30-40 min Hike @ Z1
Week 2

Day 1

Monday
A. Split Squats x 9-11 reps, rest 1 min b/t legs x 3
B. Deadlift x 8-10 reps, rest 2 min x 3
C. GH Raises x 9-11 reps, rest 1 min x 3
D. Side Bridge 40 sec, rest 20 x 2/side
E. 10 sec AD sprint @ 100%, rest 1:20 x 5

Notes: build from last week

Day 2

Tuesday
A. Bench Press x 8-10 reps, rest 2-3 min x 3
B. Pull Ups x 8-10 reps, rest 2 min x 3
C1. Dips x 8-10 reps, rest 1 min
C2. Row na TRX x 8-10 reps, rest 1 min x 3
D. 30 sec Row @ 80-90%, 30 sec @ 50% x 12 - rest 3 min b/t sets 6&7

Notes: reps down, weight up!

Day 3

Thursday
A. Back Squats x 8-10 reps, rest 2-3 min x 3
B. Good Mornings x 9-11 reps, rest 2 min x 3
C. Swiss Ball Leg Curls x 9-11 reps, rest 1 min x 3
D. Plank on Elbows x 1:15 min, rest 15 sec x 3
E. Row 100m @ 100%, rest 1:45 x 5

Notes: Breath at the top of lifts only.

Day 4

Friday
A. Standing Press x 8-10 reps, rest 2 min x 3
B. Bent Over Rows x 8-10 reps, rest 2 min x 3
C1. Seated DB Press x 7-9 reps, rest 1 min
C2. DB Row x 7-9/arm, rest 1 min x 2
D. 9 min vijača @ 80-90%, rest 5 min x 2

Notes: pace appropriately.

Day 5

Saturday or Sunday
35-45 min Hike
Week 3

Day 1

Monday
A. Split Squats x 8-10 reps, rest 1 min b/t legs x 3
B. Deadlift x 6-8 reps, rest 2 min x 3
C. GH Raises x 10-12 reps, rest 1 min x 3
D. Side Bridge 45 sec, rest 25 sec x 2/side
E. 10 sec AD Sprint @ 100%, rest 1:20 x 6

Notes: control descent on split squats and GH raises

Day 2

Tuesday
A. Bench Press x 6-8 reps, rest 2-3 min x 3
B. Pull Ups x 6-8 reps, rest 2 min x 3
C1. Dips x 6-8 reps, rest 1 min
C2. Ring Rows x 6-8 reps, rest 1 min x 3
D. 30 sec Row @ 80-90%, 30 sec @ 50% x 14 - rest 3 min b/t sets 7&8

Notes: Use full ROM on all lifts.

Day 3

Thursday
A. Back Squats x 6-8 reps, rest 2-3 min x 3
B. Good Mornings x 8-10 reps, rest 2 min x 3
C. Swiss Ball Leg Curls x 10-12 reps, rest 1 min x 3
D. Plank on Elbows x 1:30 min, rest 15 sec x 3
E. Row 100m @ 100%, rest 1:45 x 6

Notes: Lift hips high on ball curls.

Day 4

Friday
A. Standing Press x 6-8 reps, rest 2 min x 3
B. Bent Over Rows x 6-8 reps, rest 2 min x 3
C1. Seated DB Press x 6-8 reps, rest 1 min
C2. DB Row x 6-8/arm, rest 1 min x 2
D. 10 min AD @ 80-90%, rest 5 min x 2

Notes: track HR to learn what 80% feels like.

Day 5

Saturday or Sunday
40-50 min Hike @ Z1
Week 4 - Testing Week

Day 1

Monday
A. Split Squats - find an 8 RM, rest as needed b/t legs
B. Deadlift - find a 5 RM, rest as needed
C. GH Raises x 11-13 reps, rest 1 min x 3
D. Side Bridge 50 sec/side - 30 rest, 2/side
E. 10 sec AD sprint @ 100%, rest 1:20 x 7

Notes: test of split squats and deadlifts, mind form!

Day 2

Tuesday
A. Bench Press - find a 5 RM, rest as needed
B. Pull Ups - Find a 5RM, rest as needed
C. Dips - Find a 5 RM, rest as needed
D. Ring Rows - Find a 5 RM (angle and weight as needed)
E. 30 sec Row @ 80-90%, 30 sec @ 50% x 16 - rest 3 min b/t sets 8&9

Notes: Get a spotter for bench press.

Day 3

Thursday
A. Back Squats - Find a 5 RM, rest as needed
B. Good Mornings x 7-9 reps, rest 2 min x 3
C. Swiss Ball Leg Curls x 11-13 reps, rest 1 min x 3
D. Plank on Elbows - AMSAP, 1 attempt
E. Row 100m @ 100%, rest 1:45 x 7

Notes: Keep back straight on all lifts.

Day 4

Friday
A. Standing Press - find a 5 RM, rest as needed
B. Bent Over Rows - find a 5 RM, rest as needed
C1. Seated DB Press x 5-7 reps, rest 1 min
C2. DB Row x 5-7/arm, rest 1 min x 2
D. 10 min vijača - 1 attempt max calories

Notes: strong, hard effort for 10 min straight

Day 5

Saturday or Sunday
45-55 min Hike
Week 5

Day 1

Monday
A. Front Squats x 10-12 reps, rest 2-3 min x 3
B. Deadlift x 6-8 reps, rest 2 min x 3
C. Leg Curls sa gumom x 8-10 reps, rest 90 sec x 3
D. Side Bridge x 55 sec, rest 35 x 2/side
E. 12 sec AD Sprint @ 100%, rest 1:28 x 5

Notes: new cycle, slight changes.

Day 2

Tuesday
A. Bench Press x 6-8 reps, rest 2-3 min x 3
B. Pull Ups x 6-8 reps, rest 2 min x 3
C1. Dips x 6-8 reps, rest 1 min
C2. Ring Rows x 6-8 reps, rest 1 min x 3
D. 1 min Row @ 80-90%, 1 min @ 50% x 6 - rest 3 min b/t sets 3&4

Notes: row time has increased, pace accordingly.

Day 3

Thursday
A. Weighted Step ups x 8-10/leg, rest 2 min x 3
B. Good Mornings x 6-8, rest 2 min x3
C. Single Leg Swiss Ball Leg Curls x 6-8, rest 30 sec b/t legs x 3
D. Plank on Elbows x 1:45, rest 15 sec x 2
E. Row 150m @ 100%, rest 2 min x 4

Notes: step up height - 20" maximum.

Day 4

Friday
A. Standing Press x 6-8 reps, rest 2 min x 3
B. Bent Over Rows x 6-8 reps, rest 2 min x 3
C1. Seated DB Press x 5-6 reps, rest 1 min
C2. DB Row x 5-6/arm, rest 1 min x 2
D. 7 min vijača @ 80-90%, rest 4 min x 3

Notes: squeeze shoulder blades back during rows.

Day 5

Saturday or Sunday
50-60 min Hike @ Z1

Notes: add weight if necessary.

Day 1

Monday
A. Front squats x 8-10 reps, rest 2-3 min x 3
B. Deadlift x 5-7 reps, rest 2 min x 3
C. Leg curls sa gumom x 9-11 reps, rest 90 sec x 3
D. Side bridge x 60 sec, rest 30 x 2/side
E. 12 sec AD sprint @ 100%, rest 1:28 x 6

Note: Side bridge duration getting tough, hang on.

Day 2

Tuesday
A. Bench press x 5-7 reps, rest 2-3 min x 3
B. Pull ups x 5-7 reps, rest 2 min x 3
C1. Dips x 5-7 reps, rest 1 min
C2. Rows na TRX x 5-7 reps, rest 1 min x 3
D. 1 min row @ 80-90%, 1 min @ 50% x 8 - rest 3 min b/t sets 4&5

Note: Note how long it takes to feel recovered.

Day 3

Thursday
A. Weighted step ups x 9-11/leg, rest 2 min x 3
B. Good mornings x 5-7, rest 2 min x3
C. Single leg ball leg curls x 7-9, rest 30 sec b/t legs x 3
D. Plank on elbows x 2 min, rest 15 sec x 2
E. Row 150m @ 100%, rest 2 min x 5

Note: Should be fresh after a rest day, hit it hard.

Day 4

Friday
A. Standing press x 5-7 reps, rest 2 min x 3
B. Bent over rows x 5-7 reps, rest 2 min x 3
C1. Seated DB press x 4-5 reps, rest 1 min
C2. DB row x 4-5/arm, rest 1 min x 2
D. 6 min vijača @ 80-90%, rest 4 min x 3

Note: Pressing strength should be coming along.

Day 5

Saturday or Sunday
55-65 min Hike @ Z1

Note: Make the time for this if necessary.

Day 1

Monday
A. Front squats x 6-8 reps, rest 2-3 min x 3
B. Deadlift x 4-6 reps, rest 2 min x 3
C. Leg curls sa gumom x 10-12 reps, rest 90 sec x 3
D. Side bridge x 65 sec, rest 25 x 2/side
E. 12 sec AD sprint @ 100%, rest 1:28 x 7

Notes: ensure position on all lifts for safety

Day 2

Tuesday
A. Bench press x 4-6 reps, rest 2-3 min x 3
B. Pull ups x 4-6 reps, rest 2 min x 3
C1. Dips x 4-6 reps, rest 1 min
C2. Ring Rows x 4-6 reps, rest 1 min x 3
D. 1 min row @ 80-90%, 1 min @ 50% x 10 - rest 3 min b/t sets 5&6

Notes: add weight as needed on pull ups

Day 3

Thursday
A. Weighted step ups x 10-12/leg, rest 2 min x 3
B. Good mornings x 4-6, rest 2 min x3
C. Single leg ball leg curls x 8-10, rest 30 sec b/t legs x 3
D. Plank on elbows x 2:15 min, rest 15 sec x 2
E. Row 150m @ 100%, rest 2 min x 6

Notes: weight can be in hands or on back for step ups

Day 4

Friday
A. Standing press x 4-6 reps, rest 2 min x 3
B. Bent over rows x 4-6 reps, rest 2 min x 3
C1. Seated DB press x 3-4 reps, rest 1 min
C2. DB row x 3-4/arm, rest 1 min x 2
D. 5 min vijača @ 80-90%, rest 4 min x 3

Notes: try to be consistent with output on D.

Day 5

Saturday or Sunday
60-70 min Hike @ Z1

Note: building aerobic base

Day 1

Monday
A. Front Squats - Find a 5 RM, rest as needed
B. Deadlift - Find a 3 RM, rest as needed
C. Leg curls sa gumom x 11-13 reps, rest 90 sec x 3
D. Side bridge x 70 sec, rest 20 x 2/side
E. 12 sec AD sprint @ 100%, rest 1:28 x 8

Notes: Go heavy!

Day 2

Tuesday
A. Bench press - find a 3 RM, rest as needed
B. Pull ups - find a 3 RM, rest as needed
C. Dips - find a 3 RM, rest as needed
D. Ring rows x 4-6 reps, rest 1 min x 3
E. 1 min row @ 80-90%, 1 min @ 50% x 12 - rest 3 min b/t sets 6&7

Notes: make note of weights for each 3 RM

Day 3

Thursday
A. Weighted step ups - Find 16RM, 8/leg, rest as needed
B. Good mornings x 3-5, rest 2 min x3
C. Single leg ball leg curls x 9-11, rest 30 sec b/t legs x 3
D. Plank on elbows - AMSAP, 1 attempt
E. Row 150m @ 100%, rest 2 min x 7

Notes: one leg only on ball curls

Day 4

Friday
A. Standing press - find a 3 RM, rest as needed
B. Bent over rows - find a 3 RM, rest as needed
C. Seated DB press - Find a 5 RM, rest as needed
D. DB row - find a 5 RM, rest as needed
D. 5 min AD - 1 attempt max cals

Notes: lots of tests, rest as needed

Day 5

Saturday or Sunday
65-75 min Hike @ Z1

Note: Make the time for this if necessary.

Day 1

Monday
A. Front squats x 4-5 reps, rest 2-3 min x 3
B. Deadlift x 3-4 reps, rest 2 min x 3
C. GH raises x 8-10, rest 1 min x 3
D. Side bridge x 75 sec, rest 15 x 2/side
E. 15 sec AD sprint @ 100%, rest 1:35 x 5

Notes: sprint hard, long rest on AD

Day 2

Tuesday
A. Bench press x 4-5 reps, rest 2-3 min x 3
B. Pull ups x 4-5 reps, rest 2 min x 3
C1. Dips x 4-5 reps, rest 1 min
C2. Ring rows x 6-8 reps, rest 1 min x 3
D. 90 sec row @ 80-90%, 90 sec @ 50% x 4 - rest 5 min b/t sets 2&3

Notes: keep adding weight as needed

Day 3

Thursday
A. Back squats x 4-5 reps, rest 2-3 min x 3
B. Good mornings x 5-6 reps, rest 2 min x 3
C. Walking lunges x 10 steps rest 1 min x 2
D. Plank on elbows x 2:30, rest 30 sec x 2
E. Row 200m @ 100%, rest 2:20 x 4

Notes: add weight on lunges as needed

Day 4

Friday
A. Standing press x 4-5 reps, rest 2 min x 3
B. Bent over rows x 4-5 reps, rest 2 min x 3
C1. Seated DB press x 4-5 reps, rest 1 min
C2. DB row x 4-5/arm, rest 1 min x 2
D. 5 min vijača @ 80-90%, rest 2 min x 3

Notes: only 80-90% on AD, but x 3 sets

Day 5

Saturday or Sunday
75-85 min Hike @ Z1

Note: HR 110-130 still?

Day 1

Monday
A. Front squats x 3-4 reps, rest 2-3 min x 3
B. Deadlift x 2-3 reps, rest 2 min x 3
C. GH raises x 9-11, rest 1 min x 3
D. Side bridge x 80 sec, rest 10 x 2/side
E. 15 sec AD sprint @ 100%, rest 1:35 x 6

Notes: add weight on GH raises if necessary

Day 2

Tuesday
A. Bench press x 3-4 reps, rest 2-3 min x 3
B. Pull ups x 3-4 reps, rest 2 min x 3
C1. Dips x 3-4 reps, rest 1 min
C2. Rows na gumi x 8-10 reps, rest 1 min x 3
D. 90 sec row @ 80-90%, 90 sec @ 50% x 6 - rest 5 min b/t sets 3&4

Notes: row times are increasing, watch pace

Day 3

Thursday
A. Back Squats x 3-4 reps, rest 2-3 min x 3
B. Good Mornings x 6-7 reps, rest 2 min x 3
C. Walking lunges x 12 steps rest 1 min x 2
D. Plank on elbows x 2:45, rest 30 sec x 2
E. Row 200m @ 100%, rest 2:20 x 5

Notes: reps are up on lunges this week

Day 4

Friday
A. Standing press x 3-4 reps, rest 2 min x 3
B. Bent over rows x 3-4 reps, rest 2 min x 3
C1. Seated DB press x 5-6 reps, rest 1 min
C2. DB row x 5-6/arm, rest 1 min x 2
D. 4 min vijača @ 80-90%, rest 2 min x 3

Notes: less time on vijača = higher speed

Day 5

Saturday or Sunday
80-90 min Hike @ Z1

Note: this is recovery work.

Day 1

Monday
A. Front Squats x 2-3 reps, rest 2-3 min x 3
B. Deadlift x 1-2 reps, rest 2 min x 3
C. GH raises x 10-12, rest 1 min x 3
D. Side bridge x 85 sec, rest 5 x 2/side
E. 15 sec AD sprint @ 100%, rest 1:35 x 7

Notes: save a little for testing next week

Day 2

Tuesday
A. Bench press x 2-3 reps, rest 2-3 min x 3
B. Pull ups x 2-3 reps, rest 2 min x 3
C1. Dips x 2-3 reps, rest 1 min
C2. Rows na TRX x 10-12 reps, rest 1 min x 3
D. 90 sec row @ 80-90%, 90 sec @ 50% x 8 - rest 5 min b/t sets 4&5

Notes: sets are up again on rows

Day 3

Thursday
A. Back Squats x 2-3 reps, rest 2-3 min x 3
B. Good Mornings x 7-8 reps, rest 2 min x 3
C. Walking lunges x 14 steps rest 1 min x 2
D. Plank on elbows x 3:00, rest 30 sec x 2
E. Row 200m @ 100%, rest 2:20 x 6

Notes: plank getting long, is it maintanable?

Day 4

Friday
A. Standing press x 2-3 reps, rest 2 min x 3
B. Bent over rows x 2-3 reps, rest 2 min x 3
C1. Seated DB press x 6-7 reps, rest 1 min
C2. DB row x 6-7/arm, rest 1 min x 2
D. 3 min vijača @ 80-90%, rest 2 min x 3

Notes: Keep core engaged on all lifts

Day 5

Saturday or Sunday
85-95 min Hike @ Z1

Note: this is recovery work. Recover and be ready for testing.

Day 1

Monday
A. Front Squats - find a 1RM, rest as needed
B. Deadlift - Find a 1 RM, rest as needed
C. GH raises x 11-13, rest 1 min x 3
D. Side bridge x 90 sec, rest 0 b/t sides x 1
E. 15 sec AD sprint @ 100%, rest 1:35 x 8

Notes: comment on weights moved

Day 2

Tuesday
A. Bench press - find a 1 RM, rest as needed
B. Pull ups - find a 1 RM, rest as needed
C. Dips - find a 1 RM, rest as needed
D. Rows na TRX - 1 attempt max reps, directly below bar
D. 500 m row - for time, 1 attempt @ 100%

Notes: how far have you come?

Day 3

Thursday
A. Back Squats - find a 1 RM, rest as needed
B. Good mornings x 8-9 reps, rest 2 min x 3
C. Walking lunges x 16 steps - find max load
D. Plank on elbows - AMSAP, 1 attempt
E. Row 200m @ 100%, rest 2:20 x 7

Notes: how long can you hold it?

Day 4

Friday
A. Standing press - find a 1 RM, rest as needed
B. Bent over rows - find a 3 RM, rest as needed
C. Seated DB press - find an 8 RM, rest as needed
D. DB row - find a 8 RM, rest as needed
D. 3 min vijača - 1 attempt max cals

Notes: list starting and finishing weights for cycle

Note: long, easy-paced hike