Tuesday 3/25/2025 – Friday 3/28/2025

3/25

Gait prep

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Easy 3-4 min jog

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Additional mobility as needed

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Run 400m @ 10k effort

rest 45 sec x 10

*very sustainable and repeatable

Did 800’s on the bike erg

+

3 sets knee/ankle prehab

12-15 ant tib raises from wall sit

12-15 seated bent knee calf raises

10-15 sec/side single leg sorenson hold (or low box hamstring bridges if equipment limited)

20-25/side single leg banded TKE

3/26

A. Paused Strict Press – Find a tough 4 reps in 5 working sets, each rep has a 3-second pause at forehead height on concentric

rest 2 min bt sets

115 on the last set and there was not another rep in the tank at all

B. Dbl DB Bench Press – 4×8 @ moderate weight

Rest 90-120 seconds between sets

50—55—60—60

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3 sets:

Strict Weighted Pull-Ups x 5 reps with 1-2 sec pause at dead hang between reps

Dumbbell Lateral Raises: 12-15 reps

Banded Pull-Aparts: 20 reps

Rest as needed between exercises

50—15

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C1 – Single DB OH tricep extensions x 15-18, rest 1 min

20

C2 – Dbl DB reverse flys from incline bench x 8-10, rest 1 min x 3 sets

15

3/27 – OFF

3/28

A. Front Squat: 4×4, same load across, rest 2 min

225

B. DB Goblet Squats – 3 sets of 12 @ 75-85lbs, rest 90 sec

80 – these feel great and do not hurt the knee/hammie at all

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3 sets:

BB Back Rack split squats x 6/side, mod load

Strict toes to bar x 6 reps with slow negative

Kickstand stance RDL x 6/side, mod load

Face up GHD plank hold x 20-25 sec

Rest as needed between exercises

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C. Heavy sled push x 30 sec continuous effort, rest 90 sec x 6 sets

Actually have access to a torque tank now so pushed that and also added weight to it as well

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