Dark Wolf Mission Log

Strength Day Strength A) Every :90 x 6 sets 3 Barbell Bench Press @20X1 (increase RPE from 6 to 9 over the span of the sets 165 165 185 185 185 185 B) 3 Sets 8 Pronated Pull Ups @20X1 Bodyweight 12 Low Incline Dumbbell Chest Fly @ 21X0 35#/each   WOD C) 3 Sets 200m run 8 Burpees 200m run 10/side Cobra Leg Behind Pistol Squat 10/side Jump Lunges Rest :60  

A) Warmup B) 3 sets 1) Front Squat; 4 reps @20X0 - directly into 2) Back Squat; Reps = see notes below rest 2 min Front Squat Sets 1-3: RPE 7,8,9 Back Squat Set 1: Same as Front Squat Weight. Perform MAX unbroken reps with 3 reps in reserve. Back Squat Set 2: Same as Front Squat Weight. Perform MAX unbroken reps with 2 reps in reserve. Back Squat Set 3: Same as Front Squat Weight. Perform MAX unbroken reps with 0 reps in reserve. C) 3 sets 1) Incline DB Bench Press; 12 reps @21X0 - rest 30 sec 2) Incline Bench Reverse Crunch or Leg Raise; 8-12 reps @20X0 - - rest 60-90 sec and back to 1 D) 5 Sets 12 KB Death March Steps 100' Front Rack Carry 12 KB Goblet Curtsy Lunges (6 reps/side) 100' Farmers Carry 12 Tall Plank KB Pull Through (6 reps/side) -rest 60-90 sec between sets-

Workout  45 - 60 mins Bike Ride

Warm-up (8 min) 2 min Cardio of Choice + 3 Sets 15 sec Cardio Sprint - directly into 1) Cobra Sumo Stance Goodmorning; 6-8 reps @30X0 2) Single Arm DB/KB Overhead Walk; 20m/side A) Romanian Deadlift Every 3:00 x 3 Working Sets Warm-up Set - 10 reps @20X1 - Easy Working Set 1 - 12 reps @20X1 - RPE 7 Working Set 2 - 10 reps @20X1 - RPE 8 Working Set 3 - 8 reps @20X1 - RPE 9 B) 3 Sets 1) Incline DB Bench Press; 12 reps @21X0 - rest 30 sec 2) Incline Bench Reverse Crunch or Leg Raise; 8-12 reps @20X0 - - rest 60-90 sec and back to 1 C) 3 Sets 1) Barbell Upright Row; 10 reps @21X1 - rest 30 sec 2) Goblet Cossack Squat; 16 reps (8 reps/side) @20X0 - - rest 60-90 sec D) 3 Sets 1) Barbell Curls; 12-20 reps @20X0 - rest 60 sec 2) Barbell Reverse Curls; 12-20 reps @20X0 - - rest 60 sec and back to 1 Cooldown (5 min) 2 sets 1. Hip Sleeper Stretch; 30 sec/side 2. Childs Pose Lat Stretch; 30 sec/side 3. Seal Pose; 30 sec

 REST DAY

  Day 13 (Conditioning - Long Run) Warm-up (10 min):   5 min Jump Rope Dynamic Mobility Drills Workout:   Long Run Progression - 4 miles Cooldown (10 min):   Walking 5 min Hip Flexor Stretch Foam Rolling

  Day 12 (Strength) Warm-up (10 min):   3 Rounds:  10 Reverse Lunges 5 Pull-ups 20 Band Pull-Aparts Strength Work:     Front Squat 2 warmup sets 3 Sets of 5 reps @ 20X1, RPE 8 Weighted Dips 2 warmup sets 3 Sets of 5 reps @ 20X1, RPE 8 4 Sets 8 Chin-ups @ 20X1 8/side Single Leg Romanian Deadlift @20X1 :45 Plank Hold Rest 1:00 Cooldown (10 min):   Pigeon Stretch Shoulder Stretch Breathing Drills

  Day 11 (Conditioning - Speed Work) Warm-up (10 min):   3 Rounds:  10 Kettlebell Swings 5 Burpees 20m High Knees Workout:   Interval Sprints: 6-8 x 400m at 10K pace, 1:1 rest Cooldown Jog: 10 min easy run Cooldown (10 min):   Walking 5 min Quad Stretch Box Breathing

  Day 10 (Strength) Warm-up (10 min):   3 Rounds:  10 Goblet Squats 5 Scap Pull-ups 10 Band Face Pulls Strength Work:     Deadlift 2 warmup sets 3 Sets of 5 reps @ 20X1, RPE 8 Overhead Press   2 warmup sets 3 Sets of 5 reps @ 20X1, RPE 8 4 Sets 10 Ring Rows @ 20X1 10/side Weighted Step-ups 12 Hanging Knee Raises Rest 1:00 Cooldown (10 min):   Cat-Cow Stretch Wrist Mobility Drills Box Breathing

  Day 9 (Conditioning - Aerobic Base Building) Warm-up (10 min):   5 min easy jog Dynamic Drills (High Knees, Butt Kicks, Skips) Run Workout:   Easy Pace Run (Zone 2): 45-60 min at a conversational pace (125-145 BPM) Cooldown (10 min):   Walking 5 min Hip Flexor Stretch Diaphragmatic Breathing

  Day 8 (Strength) Warm-up (10 min):   3 Rounds:  10 Air Squats 10 Banded Pull-Aparts 10 Push-ups 30s Dead Hang Strength Work:     Squat 2 warmup sets 3 Sets of 5 reps @ 20X1, RPE 8 Pull-up 2 warmup sets 3 Sets of 5 reps @ 20X1, RPE 8 4 Sets 8 Dumbbell Bench Press @ 20X1 8/side Weighted Bulgarian Split Squat  @ 20X1 :30 Hollow Body Hold Rest 1:00 Cooldown (10 min):   Banded Hamstring Stretch Pec Stretch Breathing Drills (Box Breathing)