Week 9
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 AD @ 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?
Click on the number below that corresponds to the week of training you’re in.
DFD Wellness 