Endurance

PHASE

Endurance

rep range

• 12 - 15
• 50%-67%
• 1 RM

WHY?

• Increased Work Capacity
• Cardiovascular Health
• Capillary Density

energy system

Fats

Lactic Acid

Phosphocreatine

Carbs

recent 1 rms

• sq / 340
• BP / 210
• DL / 335

estimated 1 rms

• UH lat ?
• Press?

Endurance

PHASE

July Day 1

exercise-SETS X REPS X RESISTANCE

• A1 Donkey Kicks 3x10e
• A2 Inch Worms 3x5
• A3 Birddog Warmup 3x5ex5s Holds Each
• B1 SL RDL 3x12e x 40 Db
• B2 Banded Wall Sit 3x20sx green - Blue
• C1 SA Db Bench 3x14 x 35-40
• C2 Db BOR 3x16x 35s-40ss (You may use your hips to assist, but only if needed)
• C3 Clam Shell 3x15xBlue
• D1 Banded Front Lever 3x8x 1inch Black? Go thicker if needed, Hips must be straight at the top.
• D2 Stationary Bike 3x16 tot

Endurance

PHASE

July Day 2

exercise-SETS X REPS X RESISTANCE

• A1 Pushup Leg Raise 3x6e
• A2 Figure 4 GB 3x6e
• A3 Birddog Warmup 3x6e
• B1 Bb SL RDL 3x8e
• B2 Spiderman 3x8e
• C1 SA Db Bench 3x8ex25s-30s
• C2 Db BOR 3x12ex30s
• C3 Plate Carry Cocky Walk 3xd/b/d/b/d/b
• D1 Man Builder 1x12x20s

Endurance

PHASE

July Day 3

exercise-SETS X REPS X RESISTANCE

• A1 Pushup Leg Raise 3x6e
• A2 Figure 4 GB 3x6e
• A3 Birddog Warmup 3x6e
• B1 RFE Split Squat 3x10e
• B2 Child's Needle 3x4
• C1 Pike Pushup 3x10
• C2 Birddog Row 3x12exWhatever
• C3 GB Walkout 3x5
• D1 Side Plank needle 3x10e Each
• D2 Deadbugs 3x12e

Endurance

PHASE

Conditioning (Extra Credit)

• A1 Running 5x3mins ON// 2mins off
• B1 Superman 3x12xbw
• B2 Side plank leg raise 3x12e x bw