Daily training
2025-03-10
Mindset
The Shortcut To Mental Toughness
General Warm Up15 min
A) ACTIVATION
5:00 of Cardio (Any Machine)
*5 Second Hard Effort On The Minute
B) FLEXIBILITY
1:00 Banded Hamstring Stretch (Each Leg)
1:00 Push-Up To Down Dog
1:00 Pigeon Pose (Each Leg)
1:00 Active Twisted Cross
C) MOBILITY
1:00 Alternating Tempo Single-leg RDLs
1:00 Pausing Bear Walks (Hold Each Step for 1 Second)
Back Squat12 min
4 Sets [Building In Weight]:
2 Back Squats at 77-87%
- Rest 2-3 Minutes Between Sets
Score: Heaviest Load
Stimulus
- Overview: This is the second week of our 4-week Heavy Doubles strength cycle. This cycle is designed to help build maximum strength by focusing on lifting near-maximal weights for two repetitions. We’ll progress from more sets with shorter rest at lower percentages to fewer sets with longer rest at higher percentages.
- Stay within the prescribed percentages. We are systematically overloading the body to lead to great strength adaptations without leading to excessive fatigue.
- Hips and knees should reach full extension at the top of each rep and hips should pass below the knees in the bottom of the squat.
- If you are struggling to maintain form/technique or are failing reps, decrease the weight in order to move well.
- Fitness Attribute Improved: Absolute Strength
Substitutions
BACK SQUAT
- Squat to a Box or Bench
- Front Squat
- Overhead Squat
- Deadlift
- Hex Bar Deadlift
- Back Rack Lunges
Movement prep
1:00 Bottom Of Air Squat Hold
10 Air Squats
10 Lateral Lunges
0:30 Empty Barbell Bottom of Back Squat Hold
6 Empty Barbell Back Squats
5 Back Squats @ A Light Weight
3 Back Squats @ A Moderate Weight
1 Back Squat @ A Moderate-Heavy Weight
Build to Starting Weight
"Far From Over"15 min
For Time:
30-24-18 Box Jump Overs (30"/24")
30-24-18 Dumbbell Reps, 50 / 35 lbs
100 Meter Farmer's Carry
Round 1: Dumbbell Push Press
Round 2: Dumbbell Front Squats
Round 3: Dumbbell Thrusters
Time Cap: 15 Minutes
Stimulus
- Overview: In this 3-round workout, the reps decrease and the dumbbell movement changes each round. Because we're going straight from the dumbbell movement into a farmer's carry, the dumbbell will likely be challenging to hold on to.
- Box Jump Overs: You do not need to reach full extension of the hips/knees at the top of the box. Step down from the top of the box. No rebounding.
- Dumbbell Reps: Use two dumbbells. Choose a dumbbell weight you can complete within 2 sets for each movement. You'll complete 30 push press, 24 front squats, and 18 thrusters.
- Farmer's Carry: There are 3 total farmer's carries for a total of 300 meters. Hold two dumbbells at your sides.
- Intended Intensity: RPE 7-8
- Target Loading: Light-Moderate
- Fitness Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: 9-13 Minutes
Strategy
- A well-paced effort will pay off best in today's workout.
- Break up the dumbbell sets as needed from the beginning so you can charge hard on the farmer's carries. Always break well before your grip gives out.
- Be intentional with your walking pace during the carries. It is easy to meander and spend more time under tension than necessary.
Substitutions
BOX JUMP OVERS
- Reduce Box Height
- Box Jumps
- Box Step Overs
- Box Step-Ups
- 2x Jumping Lunges
DUMBBELL REPS
- Sub Barbell, 95 / 65 lb
- 3 Rounds of Push Press, 95 / 65 lb
- 3 Rounds of Front Squats, 95 / 65 lb
- 3 Rounds of Thrusters, 75 / 55 lb
FARMER’S CARRY
- Reduce Loading/Distance
- Sub Kettlebells or Plates
- 1:00 Farmer’s Carry March in Place
- 1:00 Farmer’s Carry Hold
- 20 Shuttle Runs (1 rep = 10m)
Movement prep
15 Calf Raises [Each Leg]
15 Pogo Hops [Each Leg]
10 Box Step-ups
10 Jumps to Short Box & Step Down
4 Jumps to Workout Height & Step Down
Build to Workout Dumbbell Weight
2 Rounds:
4 Box Jump Overs
4 Dumbbell Push Press
4 Dumbbell Front Squats
4 Dumbbell Thrusters
20 Meter Farmer's Carry