Week 10
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. Ring rows 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 AD @ 80-90%, rest 2 min x 3
Notes: less time on AD = higher speed
Day 5
Saturday or Sunday
80-90 min Hike @ Z1
Note: this is recovery work.
Click on the number below that corresponds to the week of training you’re in.
DFD Wellness 