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Training Philosophy
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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