Rest.
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Saturday: 052618 (2-6)
Warm-up:
Steady State Training: 45-60 minutes (Using Polar App)
Warm-up to 79% (Recover to 69%)
Jog to 79% (Recover to 69%)
Friday: 052518 (2-5)
Warm-up:
Tempo Training: 30-45 minutes (Using Polar App)
Warm-up to 79% (Recover to 69%)
Run to 85-89% (Recover to 79%)
Thursday: 052418 (2-4)
Warm-up:
DE Lower: 8-10 sets x 1 rep
Speed Pull (Bands) –
ME Upper: Find 1RM
Close-Grip Bench Press –
Assistance: 2 sets x 6-15+ reps
Glute Hamstring Raise –
Wednesday: 052318 (2-3)
Warm-up:
Steady State Training: 45-60 minutes (Using Polar App)
Warm-up to 79% (Recover to 69%)
Jog to 79% (Recover to 69%)
Tuesday: 052218 (2-2)
Warm-up:
DE Upper: 8-10 sets x 3 reps
Speed Bench (Bands) –
ME Lower: Find 1RM
Box Squat (Bands) –
Assistance: 2 sets x 6-15+ reps
Pullup –
Monday: 052118 (2-1)
Warm-up:
DE Lower: 8-10 sets x 2 reps
Speed Squat (Bands) –
Assistance: 2 sets x 6-15+ reps
Dumbbell Bench Press –
AB-Wheel Rollout –
Maximum Training: 15-30 minutes (Using Polar App)
Warm-up to 79% (Recover to 69%)
Sprint to 90%+ (Recover to 69%)
Saturday: 051918 (1-6)
Warm-up:
Steady State Training: 45-60 minutes (Using Polar App)
Warm-up to 79% (Recover to 69%)
Jog to 79% (Recover to 69%)
Friday: 051818 (1-5)
Warm-up:
Tempo Training: 30-45 minutes (Using Polar App)
Warm-up to 79% (Recover to 69%)
Run to 85-89% (Recover to 79%)
