Dark Wolf Mission Log

  Shifting up the training a little bit by incorporating WODs on lifting days. My hope is that progress will speed up not just on strength, but on stamina for not just lifting, but running as well. Strength A) 3 Sets 6-8 Dumbbell Bench Press @ 30X1 Rest :30 6-8 Dual Dumbbell Prone Row @ 2111 Rest :60 B) 3 Sets Max reps of Ring Rows @ 2020 Rest :30 :30-:60 unbroken Ring Planks Rest :60 WOD C) 4 Rounds :30 Wall Sit 10 Push Ups @ 2111 30 Double Unders (60 Single Unders) Rest :60

REST DAY!!

Running Warmup 10 min easy run Run Workout Run 4 miles at sustainable pace *Note - sustainable pace in my opinion should hover between aerobic endurance and threshold heart rate levels. In my case, this would range in between 128 and 163 beats per minute Running Cooldown 5 min easy run

Strength 1) 3 Sets     12 Barbell Curls @ RPE 7, 2012     12 Kettlebell Cyclist Hack Squat @ RPE 7, 2111     Rest :60 2) 3 Sets     8 Seated Shoulder Press (dumbbell or barbell) @ RPE7, 21X1     12 Leg Extensions @ RPE 7, 21X1 Accessory 3) 3 Sets     :30 max reps Banded Tricep Push Down     :30 max Banded Curls 4) 3 Sets     :45 Bent Knee Copenhagen Plank     No rest, move from one side to the next

Rest Day or Yoga Yoga Link:  https://youtu.be/0qb865be1_k?si=T3Vk2vg8prcddl9x

Strength 1) 3 Sets @     12 Box Squats @ RPE7, 21X1     12 Weighted Dips @ RPE 7, 2111     Rest :60 2) 3 Sets     8 Right Leg Goblet Cossack Squats @ RPE 7, 21X1     12 Flat Bench Dumbbell Fly @ RPE 7, 21X1     8 Left Leg Goblet Cossack Squats @ RPE 7, 21X1     12 Dumbbell Bench Press @ RPE 7, 21X1     Rest :60 Accessory 3) 3 Sets     15 Cable Chest Fly Low to High @ 2111     Rest :30 4) 6 sets     :20 on/:10 off Dip Support Tuck Hold

Running Warmup 10 min easy run Workout 6 x 600m @ 5k pace Rest :90 between attempts Running Cooldown 5 min walk

Strength 1) 4 Sets     12 T-Bar Rows @ RPE8     12 Hanging Hamstring Curl @ RPE7, 2111     Rest :60 2) 3 Sets     8 Rear Foot Elevated Dumbbell RDL - Right @ RPE 7, 2111     12 Wide Grip Lat Pull Down @ RPE7, 21X1     8 Rear Foot Elevated Dumbbell RDL - Left @ RPE 7, 2111     12 Supinated Lat Pull Down @ RPE 7, 21X1     Rest :30 Accessory 3) 3 Sets     20 Lu Raises     Rest :30 4) 3 Sets     20 Weighted Anchored Sit Up     Rest :30

REST DAY!!!

  Warmup 10 min easy run Run Run 3 miles at a sustainable pace, trying to keep mile splits within 15 seconds of each other Cooldown Walk 5 mins

Strength 1) 4 Sets     5 Cyclist Back Squats @ RPE7, 21X1     12 Incline Bench DB Twist Curl @ 2111     Rest :60 between sets 2) 3 Sets     8 Dumbbell Suitcase Knee Over Toe Split Squats - Right @ RPE7, 2111     12 Dumbbell Spider Curl @21X1     8 Dumbbell Suitcase Knee Over Toe Split Squats - Left @ RPE7, 2111     15/e Single Arm Seated Dumbbell Overhead Tricep Extension @ RPE7, 21X1     Rest :60 between sets Accessory 3) 3 Sets     10/e Single Arm Kettlebell Z Press     Rest :30 between sets 4) 3 Sets     15 Lateral Raises     Rest :30 between Sets     

REST DAY!!

Strength 1) 4 Sets     5 Incline Bench Press @ RPE7, 30X1     16 Alternating Dumbbell Suitcase Drop Lunge @ RPE7, 2111     Rest :60 in between sets 2) 3 Sets     8 Barbell Hip Thrusts @ RPE7, 20X3     12 Dumbbell Bench Press @ RPE7, 21X1     Rest :60 in between sets Accessory 3) 3 Sets     16 Cable Chest Flies, High to Low @ 2111     Rest :15 - :30 between sets 4) 3 Sets     20 Tuck Up in Dip Support     Rest :30 between sets

Running Day Warmup 10 min easy run Workout 6 x 400m at 5K run pace Rest :90 in between sets Cooldown 5 min easy run

Strength 1) 4 sets     5 Hang Clean High Pulls @ RPE7     10 Strict Pullup @ RPE7, 2111 2) 3 Sets     8 Landmine B Stance RDL Right Leg @ RPE7, 20X0     12 Incline Chest Supported Dumbbell Elbowing @ RPE 7, 21X1     8 Landmine B Stance RDL Left Leg @ RPE7, 20X0     15 Incline Chest Supported Rear Delt Swings @ RPE7, 20X0 Accessory 1) 3 Sets     12 Single Arm Cable Lat Pulldown Right @ RPE 6, 2111     12 Single Arm Cable Lat Pulldown Left @ RPE 6, 2111 2) 3 Sets     15-20 Weighted Situps

I've just recently signed up for the Spartan Beast race and have to start early preparation for a May race. Future workouts will display what I'm doing to achieve this goal.

  Rest Day I want this to be a full rest day for you.