Dark Wolf Mission Log

Tactical Barbell Base Building - Strength Endurance Day 1  Warmup 3-5 min cardio warmup (easy) 3 rounds of  10 PVC passthroughs 10 push ups 3 rounds of  5 wall squats 10 lunges 5 mins of dynamic stretching SE 3 rounds of: Control Push Ups Sit Ups Pull Ups Squats Volume Push Ups Sit Ups Pull Ups Squats Dynamic Push Ups Sit Ups Pull Ups Squats  3 min rest   Cooldown

Running Day 45 min MAF Run Distance:  3.23 miles  

Strength Day Warmup Strength A) Every 3:00 x 4 sets 6 Barbell Bench Press @20X1, RPE 7 135, 135, 135, 155, 155   B) 4 Sets Set 1 10 Pronated Pull Ups @21X0 10 Strict Bar Dips @21X0 Set 2 8 Pronated Pull Ups @21X0 8 Strict Bar Dips @21X0 Set 3 6 Pronated Pull Ups @21X0 6 Strict Bar Dips @21X0 Set 4 4 Pronated Pull Ups @21X0 4 Strict Bar Dips @21X0   WOD C) 3 Sets 20 Alternating Kettlebell Goblet Kneeling to Standing 25# 10 Box Jump Overs 10 Alternating Kettlebell Suitcase Walking Lunges 25#/each :20 Sprint Row Rest 1:00 Time:  13:15

Strength Day Warmup Strength A) 3 Sets 8 Back Squat @20X0, RPE 7 155# 10 Assisted Knees-Over-Toes Squats @20X0  2:00 rest B) 3 Sets 7/side Alternating Low Incline Dumbbell Bench Press @21X0 50#/each 8 Hanging Leg Raises @20X0 Rest :60 WOD C) 3 Sets 9 Dual Kettlebell Sumo Deadlift 25#/each 7 Dual Kettlebell Swings 25#/each 5 Dual Kettlebell Cleans 25#/each 4 Wall Walks 300m Row Rest 2:00  Time: 13:02

REST DAY

Strength Day Warmup Strength A) Every :90 x 6 sets 3 Deadlifts @21X1, progressively getting to RPE9 225# 275# 275# 295# 305# 325#  B) 3 Sets 12 Dumbbell Lateral Raises @30X0 15#/each  8 Tall Kneeling Landmine Press @21X1 45# + bar 35# + bar 35# + bar   WOD C) 18-16-14-12-10 Goblet Squat 55# Alternating Dumbbell Chainsaw Row (right + left = 2) 55# 5 cal bike Time:  17:10 

Running Day 45min MAF run

Strength Day   Warmup   Strength A) Every :90 x 7 sets 3 reps of Barbell Bench Press @21X1 - 185# B) 3 Sets 8-12 Weighted Pronated Pull Ups @21X0 - 10# 12-15 Low Incline Dumbbell Chest Fly @ 21X0 - #30/each   WOD C) 3 Sets 200m Run 16 Alternating Dumbbell Box Steps Ups - 30#/each Rest :60  20 Alternating Switch Lunges 10 Full Squat Burpees Rest :60 Time: 20:21