Dark Wolf Mission Log

  Warm-up (8 min) 3 Rounds: 90 sec Cardio of Choice Plank Shoulder Taps: 40-60 sec Incline Trap 3 Raise: 10-15 reps @20X0 A) Primary Movement (14 min): Incline Dumbbell Bench Press Every 3:00 x 4 Working Sets Warm-up Set: 10 reps @20X1 - Easy Working Set 1: 12 reps @20X1 - RPE 8 Working Set 2: 10 reps @20X1 - RPE 8 Working Set 3: 8 reps @20X1 - RPE 8 Working Set 4: Drop to Set 1 weight, MAX unbroken reps @20X1 (aim for 12+ reps) B) Supporting Lift (10 min): 3 working sets Supinated Body Row: 12-20 reps @21X1 - directly into Pronated Pullup Isometric: 15-30 sec - rest 2 min and back to 1 C) Detail Work (14 min): 3 sets Nordic Hamstring Curl: 6-8 reps or BC Gliding Hamstring Curl: 12-15 reps - rest 15 sec Hamstring March: 6-8 reps/side @20X0 - rest 15 sec Hanging Leg Raise or Roman Chair Leg Raise: 8-12 reps - rest 90 sec and back to 1 D) Pump Work (8-10 min): 2-3 sets Goblet Squat or Machine Seated Knee Extension: 15-20 reps @20X0 - directly into Heels Elevated Wall Sit: 30-60 sec -...

  MAF Run Duration: 30-60 minutes Target: Maximum Aerobic Function (MAF) heart rate (180 - your age) Pace: Conversational, nose breathing only Focus: Aerobic base building, fat oxidation, recovery enhancement

  Day 22 Warm-up (8 min) 2 min Cardio of Choice 3 Sets: 15 sec Cardio Sprint → Hand Support Foot Elevated Cossack Squat: 6-8 reps/side @22X1 Hip Thrust or DB Hip Thrust: 12-20 reps @20X0 A) Primary Movement (14 min): Cyclist Back Squat Every 3:00 x 4 Working Sets Warm-up Set: 8 reps @20X1 - Easy Working Set 1: 8 reps @20X1 - RPE 7 Working Set 2: 8 reps @20X1 - RPE 8 Working Set 3: 8 reps @20X1 - RPE 9 Working Set 4: Drop to Set 1 weight, MAX unbroken reps @20X1 (aim for 8+ reps) B) Supporting Lift (12 min): Strict Press Every 3:00 x 4 Working Sets Warm-up Set: 10 reps @20X1 - Easy Working Set 1: 12 reps @20X1 - RPE 7 Working Set 2: 10 reps @20X1 - RPE 7 Working Set 3: 8 reps @20X1 - RPE 7 Working Set 4: Drop to Set 1 weight, MAX unbroken reps @20X1 (aim for 12+ reps) C) Detail Work (10 min): 3 sets Barbell Reverse Curl: 8-10 reps @21X1 - rest 30 sec Farmers Walk: 30m - rest 60 sec and back to 1 D) Pump Work (8-10 min): 2-3 working sets Single Leg Toes Elevated Donkey Calf Raise: 10...

 REST

  LSD Run Duration: 60-120 minutes Pace: Easy conversational pace (Zone 1-2 heart rate) Focus: Aerobic base development, mental endurance, active recovery

  Day 19 Warm-up (8 min) 2 min Cardio of Choice 3 Sets: Seated DB Good Morning: 6-10 reps @30X0 Forearm Plank Knee to Elbow: 40-60 sec A) Primary Movement (12 min): Conventional Deadlift Every 3:00 x 3 Working Sets Warm-up Set: 10 reps @20X1 - Easy Working Set 1: 9 reps @20X1 - RPE 8 Working Set 2: 7 reps @20X1 - RPE 8 Working Set 3: 5 reps @20X1 - RPE 8 B) Supporting Lift (10 min): Supinated Bent Over Row Every 2:30 x 4 Working Sets Warm-up Set: 10 reps @20X0 - Easy Working Set 1: 12 reps @20X0 - RPE 8 Working Set 2: 10 reps @20X0 - RPE 8 Working Set 3: 8 reps @20X0 - RPE 8 Working Set 4: Drop to Set 1 weight, MAX unbroken reps @20X0 (aim for 12+ reps) C) Detail Work (12-14 min): 3 working sets Strict Bar Dip: 8-12 reps @20X1 - rest 15 sec Hand Supported Rear Foot Elevated Split Squat: 12 reps/side @30X0 - rest 90 sec and back to 1 D) Pump Work (8-10 min): 8 min AMRAP Narrow Grip Bench Press: 6 reps Dumbbell Skullcrusher: 12 reps Narrow Grip Tricep Pushup: 12 reps Cooldown (5 min)...

  Day 18 Yoga Duration: 30-60 minutes Style: Hatha, Vinyasa, or Restorative Yoga Focus Areas: Hip mobility, spinal mobility, shoulder girdle mobility Breathing: Emphasize deep, controlled breathing throughout

  Day 17 Warm-up (8 min) 3 Rounds: 90 sec Cardio of Choice Banded Scapular Pushup: 10-15 reps Supinated Band Pullapart: 15-20 reps A) Primary Movement (14 min): Dumbbell Bench Press Every 3:00 x 4 Working Sets Warm-up Set: 10 reps @20X1 - Easy Working Set 1: 12 reps @20X1 - RPE 8 Working Set 2: 10 reps @20X1 - RPE 8 Working Set 3: 8 reps @20X1 - RPE 8 Working Set 4: 6 reps @20X1 - RPE 8 + Single Drop Set to Failure (-30%) B) Supporting Lift (10 min): 3 working sets Supinated Strict Pull-up: 8-12 reps @21X1 - directly into Pronated or Ring Row Hold: 30 sec - rest 2 min and back to 1 C) Detail Work (14 min): 3 sets Nordic Hamstring Curl: 6-8 reps or BC Gliding Hamstring Curl: 12-15 reps - rest 15 sec Russian KBS: 12-15 reps - rest 15 sec Hanging Knee Raise: 10-15 reps - rest 90 sec and back to 1 D) Pump Work (8-10 min): 2-3 sets DB Suitcase Cyclist Squat or Machine Seated Knee Extension: 15-20 reps @20X0 - directly into Wall Sit: 30-60 sec - rest 90 sec Cooldown (5 min): 2 sets Hip S...

  Day 16 MAF Run Duration: 30-60 minutes Target: Maximum Aerobic Function (MAF) heart rate (180 - your age) Pace: Conversational, nose breathing only Focus: Aerobic base building, fat oxidation, recovery enhancement

  Day 15 Warm-up (8 min) 2 min Cardio of Choice 3 Sets: 15 sec Cardio Sprint → Front Foot Elevated KOT Split Squat: 6-8 reps/side @22X1 Side Plank Hip Taps: 8-12 reps A) Primary Movement (14 min): Tempo Back Squat Every 3:00 x 4 Working Sets Warm-up Set 1: 4 reps @33X1 - Easy Warm-up Set 2: 4 reps @33X1 - Easy Working Set 1: 4 reps @33X1 - RPE 7 Working Set 2: 4 reps @33X1 - RPE 8 Working Set 3: 4 reps @33X1 - RPE 9 Working Set 4: Drop to Set 1 weight, MAX unbroken reps @20X0 (aim for 10+ reps) B) Supporting Lift (12 min): Bradford Press to Full Press 4 working sets; rest 90 sec between sets 5-7 reps per set Loading: 1-2 warm-up sets, aim for RPE 7 on first working set, keep same weight Progression: Reps decreased from week 1 to allow weight increase C) Detail Work (10 min): 3 sets Barbell Curl: 8-10 reps @ 21X1 - rest 30 sec Dumbbell Shrugs: 12-15 reps - rest 60 sec and back to 1 D) Pump Work (8-10 min): 2-3 working sets Battle Rope Complex: 30 sec Battle Rope Alternating Waves 30...