- I am in control of my thoughts and emotions.

- I am deserving of good health and vitality.

- I have the power to create the life I desire.

I hope you carry these 6 habits with you throughout the year! When practiced consistently, they’re
guaranteed to create a meaningful and lasting impact on your life.

With Love.
Marcus

-----

Persist PUMP CONDITION

Monday February 3, 2025

COND - JAN - Week 6 - Day 1

Warmup (8-10 min)

3 Rounds
90 sec cardio of choice
1) Barbell KOT Split Squat; 6-8 reps @20X0
2) Single Leg Seated Calf Raise; 10 reps/side @20X0

A) Strength Intensity: Back Squat

Warm-Up Set - 10 reps @ 20X1 - Easy
Warm-Up Set - 5 reps @ 20X1 - Easy
Working Set 1 - 5 @ 20X1 - RPE 7
Working Set 2 - 3 @ 20X1 - RPE 7
Working Set 3 - 1 @ 20X1 - RPE 7
Working Set 4 - Drop back to your Set 1 and perform an Max UB reps @20X1 (Aim for 5+ reps)

Progression Note:
The reps have reduced this week to allow for an increase in weight on working sets 1-3.
B) Strength Balance : 3 working sets
1) Goblet Box Step Up; 12 reps (6/side)
- directly into
2) Goblet Wall Sit; 30-60 sec
- directly into
3) Seated Squat Jumps; 10-15 reps
- - rest 2 min and back to 1

Loading Note:
Perform a few reps of each movement to determine the starting weight. Aim for RPE 8 on the first
set of box step up. Keep this same weight for the wall sit. The squat jumps should feel close to
failure each round.

Progression Note:
Aim to increase weight from week 3 on this complex.

C) Conditioning: Every 3 mins x 5 Sets

250/200m Row
8 Sumo DL High Pull (RPE 7/10)

Intention Note:
The cardio implement is the focus of this progression. Aim for a fast and repeatable pace on the
row. The weight selected for the deadlift high pull should be something that will allow you to
perform all sets unbroken.
D) Coach Notes: Continue to follow the progression note recommendations to assure you finish
strong. You will be pushing the intensity in a few places today, but the steady progression over six
weeks has prepared you for it.

Short on Time? Skip Strength Balance

Cooldown (5 minutes)

1-2 sets
Half Kneeling Hip Flexor Stretch; 30 sec/side
Half Kneeling Hamstring Stretch; 30 sec/side
Runners Lunge Thoracic Rotation; 5/side

-----

Tuesday February 4, 2025

COND - JAN - Week 6 - Day 2

Warmup (8-10 min)

2 min Cardio of Choice
+
3 Sets
1) Supinated Band Pullapart; 15-20 reps @20X0
2) Narrow Grip Tricep Pushup; 10-15 reps @20X0

A) Strength Intensity: Tempo Barbell Bench Press

Every 2:30 x 4 Working Sets
Warm-Up Set - 6 reps @ 22X1 - Easy
Working Set 1 - 6 @ 22X1 - RPE 9
Working Set 2 - 6 @ 22X1 - RPE 9
Working Set 3 - 6 @ 22X1 - RPE 9
Working Set 4 - Drop back to your Set 1 and perform an Max UB reps @20X1 (Aim for 6+ reps)

Progression Note:
The reps have decreased and RPE has increased from week 4 to allow for an increase in weight.

B) Strength Balance : 3 sets

1) Dumbbell Skullcrusher; 8-10 reps @31X1
- 30 sec
2) Straddle Weight Plate Front Raise; 10-15 reps @20X0
- - rest 60-90 sec

Loading Note:
Perform a few reps of each movement to determine starting weight. Aim for each set to be close to
form failure within the rep range.

Progression Note:
Aim to increase total reps from week 4.
C) Conditioning : For Time
300-400m Row
+
20-15-10
Dumbbell Push Press
Hanging Knee Tucks
+
12-10-8
Pike Strict HSPU or Inchworm Pushup
Pike Leg Lift Overs (R+L=1)
+
300-400m Row

Intention Note:
Start with a sustainable but challenging pace on the row. Select a weight that you can perform all
DB Push Press unbroken. Break up the reps as necessary so that you can keep up a good pace. If you
paced correctly you should be able to match or even beat your pace on the second row.

D) Coach Notes: The last week of the training cycle. Similar to the note from last week, we want to
push the intensity hard today. Next week will include different exercises and different training
formats. The learning curve that is inevitable with new training formats and new exercises acts as a
deload, which fits nicely after a challenging week 5 and 6.

Short on Time? Skip Strength Balance

Cooldown (5 minutes)

1-2 sets
Supinated Passive Hang; 30 sec
Banded Shoulder Extension Stretch; 60 sec
Single Arm Wall Prayer Stretch; 30 sec/side

-----

Wednesday February 5, 2025

COND - JAN - Week 6 - Day 3

Warmup (8-10 min)

2 min Cardio of Choice

+
3 Sets
15sec Cardio Sprint
- directly into
1) Barbell Goodmorning; 10 reps @30X0
2) Straight Arm Banded Lat Pulldown; 12-15 reps @20X0
A) Strength Intensity: Deficit Stiff Leg Deadlift
Every 3:00 x 4 working sets
Warm-Up Set - 10 reps @ 20X1 - Easy
Working Set 1 - 8 @ 20X1 - RPE 9
Working Set 2 - 6 @ 20X1 - RPE 9
Working Set 3 - 4 @ 20X1 - RPE 9
Working Set 4 - 2 @ 20X1 - RPE 9

Progression Note:
The reps have decreased from week 4 allowing for an increase in weight.1

B) Strength Balance : 3 working sets

1) Dumbbell Bent Over Row; 12-15 reps @20X0
- rest 30 sec
2) Incline DB Spider Curl; 12-15 reps @20X0
- rest 90 sec and back to 1)

Loading Note:
Perform a few reps of each movement to get familiar. Aim for each set to be close to failure.

Progression Note:
Aim to increase total reps or weight from week 4.

C) Conditioning: EMOM x 15-18mins

1st - 8-10 Dual KB Clean from Floor
2nd - 40 sec Forearm Plank
3rd - 5 Shuttle Run

Intention Note:
Select a weight and reps that allows you to complete all work by 40 seconds. This will give you 20
seconds of rest before the next movement.
*If you want to challenge yourself on this workout, you can add 1 rep on the shuttle run until you
can no longer complete the reps in the allotted time.

Shuttle Run: Two targets 10m apart, 1 rep = there and back.

D) Coach Notes: When pushing the intensity in the deadlift, always be sure to leave just a little left
in the tank. The deadlift is a special exception to many exercises because they can be so taxing on
the nervous system. Leaving just a little in the tank on the deadlift will assure that you can come
back in the following weeks and continue to deadlift. In the other sections of training you are safe
to push the intensity.

Short on Time? Skip Strength Balance

Cooldown (5 minutes)

Childs Pose Reach Through; 30 sec/side

Pigeon Stretch; 30 sec/side
Sidelying Thoracic Rotation w/ Reach; 6-8 reps/side

-----

Thursday February 6, 2025

Active Recovery Day

A) Active Recovery Work : Goal - complete 30 minutes of low-intensity steady-state movement

today. Go for a jog, hike, walk, ruck, bike, or swim. If you want a GYM OPTION please use the
following. You should keep your heart rate in the Zone 2 range. That can be calculated roughly as
65-75% of your theoretical maximal HR (220-age).

Run, Row or Bike

1min @ 70%
1:30 @ 80%
2mins @ 90%
1:30 @ 80%
1min @ 70%

EMOM x 6mins
Odd - 10 Side Plank Hip Taps/side
Even - 20sec Single Leg Hip Thrust Hold

Run, Row or Bike

1min @ 70%
1:30 @ 80%
2mins @ 90%
1:30 @ 80%
1min @ 70%
EMOM x 6mins
Odd - 20-30sec Half Push Up Isometric
Even - 20sec Chin Over Bar Isometric

Run, Row or Bike

1min @ 70%
1:30 @ 80%
2mins @ 90%
1:30 @ 80%
1min @ 70%

B) PERSIST RECOVERY MOBILITY SESSION: Shoulder Extension

1. Passive Hang x 1 min

2. Seated Shoulder Extension Stretch x 1-2 min
3. Banded Shoulder Extension x 10
4. Prone I Raise x 5 with 5 sec hold
5. Behind the Back Shoulder Stretch x 1 min/side
6. PVC Active + Passive Shoulder Extension x 5-10

-----

Friday February 7, 2025

COND - JAN - Week 6 - Day 5

Warmup (8-10 min)

3 Rounds
90 sec cardio of choice
1) Dual KB Rack Wall Sit; 40-60 sec
2) DB Windmill Press; 5-7 reps/side

A) Strength Intensity: 9 working sets

1:1/4 Front Squat; 3 reps
- - rest 60-90 sec between sets
Loading Note:
Perform 2-3 warmup sets to determine your first working set. Aim for RPE 6 on the first set and
then expect the RPE to increase as the sets go on.

Progression Note:
The total number of sets has increased by one set. Aim to match or slightly increase the same
weight from last week.

B) Strength Balance : 3 working sets

1) Farmers Press; 6-8/side @20X1
- directly into
2) Dumbbell Press Fly; 12-15 reps @20X0
- - rest 2 min and back to 1

Loading Note:
Perform a few reps of each movement to determine starting weight. Aim for each set to be close to
failure.

Progression Note:
This is the same format and reps as week 3, aim to increase total reps or increase weight.
C) Conditioning: For Time
20-16-12-16-20
Cal Bike
Dumbbell Suitcase Walking Lunge (R+L=2)
Alternating Dumbbell Bench Press (R+L=2)

Intention Note:
This format is great to learn pacing. Increase the pace on each round of the cardio implement. For
the lunge and bench, select a weight that you can confidently perform each set with no more than
one break.
D) Coach Notes: You know what to do, finish strong this week. 8 sets may feel like a lot on the front
squats, but you have built a great base to be able to perform all sets with quality.

Short on Time? Skip Strength Balance

Cooldown (5 minutes)

Pancake Stretch; 30 sec

Middle Split; 30 sec
Straight Arm Shoulder Rotations; 5-10 reps/side

-----

Saturday February 8, 2025

COND - JAN - Week 6 - Day 6

Warmup (8-10 min)

2 min Cardio of Choice

+
3 Sets
1) Dual Bent Over Elbowing Row; 12-15 reps @20X0
2) Foot Elevated Side Plank Hip Taps; 10 reps/side

A) Strength Intensity: Pronated Strict Pullups

Every 60 sec x 10 sets
Set 1: 5 reps -RPE 8
Set 2: 3 reps - RPE 6
Set 3: 2 reps - RPE 6
Set 4: 5 reps - RPE 9
Set 5: 3 reps - RPE 7
Set 6: 2 reps - RPE 7
Set 7: 5 reps - RPE 9
Set 8: 3 reps - RPE 8
Set 9: 2 reps - RPE 8
Set 10: 5 reps - RPE 10

Loading Note:
Perform a few warmup sets to determine starting weight. Utilize the RPEs to guide your weight
selection. The sets of 5 should be the most challenging and the sets of 3 and 2 should feel a bit
easier. All sets should get harders as the sets go on.

Progression Note:
This is the same format from week 4. Aim to increase weight slightly.

B) Strength Balance: 3 sets

1) Barbell Hip Thrust
- rest 30 sec
2) Band Assisted Nordic Hamstring Curl or BC Gliding Hamstring Curl; 8-12 reps @20X0
- - rest 2 min and back to 1

Barbell Hip Thrust Loading

Warm-Up Set - 3-5 reps @ 20X1 - Easy
Working Set 1 - 10 @ 20X1 - RPE 7
Working Set 2 - 8 @ 20X1 - RPE 7
Working Set 3 - Drop back to your Set 1 and perform an Max UB reps @20X1 (Aim for 10+ reps)

Progression Note:
The reps have decreased from week 3 to allow for an increase in weight.

Nordic Loading:
Aim for each set to be close to failure.

C) Conditioning: 5 Rounds - Increasing your bike pace on each round

15/12 Calories Bike
6 DB Power Clean
4 Devils Press

Intention Note:
Start easy and gradually build up speed and intensity. Select a weight for the power clean and
devils press that you can perform with minimal breaks throughout the entire workout.
D) Coach Notes: Finish strong on the last day of the last week of this progression. Next week will be
new exercises and lower RPEs leading to a bit of an easier week. This up and down for effort and
intensity is an important part of being consistent in training for a very long time. Although you
probably noticed some awesome progress in this 6 week training block, nothing can replace 6 years
of great training. Keep finding ways to be more consistent and keep putting in a great effort in each
training session.

Short on Time? Skip Strength Balance

Cooldown (5 minutes)

Passive Hang; 30 sec

Downdog to Updog; 5 reps
Supine Hamstring Stretch; 30 sec/side