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Endurance

PHASE

Endurance

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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
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Certified Strength & Conditioning Specialist

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