Season: Summer

Memorial Day thru Labor Day


Monday: Chest & Shoulders (Push Day)

  • Yin - AM & PM

  • Barbell Bench (5x7)

  • Inc Dumbbell Press (3x8)

  • Isolateral Push Press - Narrow Grip (3x10)

  • Overhead Dumbbell Press (5x8)

  • Isolateral Overhead Press (4x12)

  • Cable Lateral Raise (4x15)

  • Tricep Pushdown (4x8)

  • Face Pulls (3x12)

  • Reverse Cable Fly (3x TF)

  • Dips TF


Tuesday: HIIT - MTB, Ride, Hike or Run Hills

  • Yin - Dynamic AM

  • Yin - Static PM


Wednesday: Legs (Heavy - Compound Lift Focus)

  • Yin - Dynamic AM

  • Yin - Static PM

  • Warm up

    • 3mi Walk

      • Dead hangs 3x 60s

      • Single Leg Cable Lateral Raise (4x10)

      • Air Planes 4x10/s

  • Barbell Deads (5x8)

  • Barbell Squat (5x6)

  • Lying Leg Press (3x8)

  • Ham Curls (4x8)

  • Leg Extensions (4x8)

  • Split Squats (4x8/s)

  • Calf Raise (5x12)

  • Burnout Walking Lunges


Thursday: HIIT - MTB, Ride, Hike or Run Hills

  • Yin - Dynamic AM

  • Yin - Static PM


Friday: Back & Delts - (Pull Day)

  • Yin AM & PM

  • Warm UP

    • Walk 3mi @12%

  • Weighted Pull ups (4x8)

  • Cable Wood Chops (4x8/s)

  • Barbell Rows (5x6)

  • Face Pulls (3x15)

  • Dumbells Rows (3x8)

  • Barbell Curls (Straight Bar - 4x8)

  • Lat Pull Down (Neutral Grip - 3x15)

  • Cable Curls til Burnout


Saturday: Steady State Cardio (Long Day - Ride or Hike)

  • Yin - Dynamic AM

  • - Yin - Static PM


Sunday: Legs - Mobility Work

  • Yin PM Only

  • Afternoon Sauna

  • Warm Up

    • 3mi walk at 12%

  • Front Squat – 4x6 (lighter than back squat)

  • Bulgarian Split Squats – 3x8/leg

  • RDLs or Hip Thrusts – 3x10-12

  • Calf Raises – 3x20

  • Tib Raises – 3x15

    • Optional Mobility Flow: hips, ankles, T-spine




LIVE FEARLESS, NOT RECKLESS.


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Season: Fall September 1st - November 1st