Week 10: Day 7

REST DAY and recover over the next few days for the HCL. Stay loose and walk unloaded; 3-5 miles daily.

See you on the mountain!

Week 10: Day 6

Warm Up:

Self-Myofascial Release (Foam Roll)- Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves

Conditioning:

Perform a 3-hour ruck w/ full load. You move as quickly as possible with little rest for duration of conditioning.

Post-Workout

• Cool down stretch and foam roll after exercising
• Consume water

Week 10: Day 5

Warm Up:

Self-Myofascial Release (Foam Roll)- Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves

Mobilization:

Feet-Elevated Scap Push-up x8/side

Lateral Band Walks x8/side

Knee-Break Ankle Mobilization x8

Glute Wall March Iso Hold x4/30s side

Overhead Lunge Walk x6/side

Conditioning:

Circuit Training– Rest 60-90s after circuit. Perform 4 sets.

A1) Alternating DB Bench Press— 8/side

A2) Barbell Sumo Deadlift— 8

A3) DB Step-up to Balance— 15/side

A4) Close-Grip Push-up— 25

A5) Prisoner Squats— 25

A6) DB Reverse Lunge from Deficit— 8/side

A7) Flutter Kick— 30s

Post-Workout

• Cool down stretch and foam roll after exercising
• Consume water
• Consume post-workout nutrition (if needed).
• Eat real food!

Notes:

Use enough weight/resistance that’s allows your first 50 reps before failure. After the first set to failure, rest for 15s then perform as many reps until next failure or you complete 100 reps total.

Week 10: Day 4

Warm Up:

Self-Myofascial Release (Foam Roll)- Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves

Conditioning:

4 sets:

Jump Rope for 1min

Burpees x10

Row 300m

Rest walk 90s

Repeat.

Post-Workout

• Cool down stretch and foam roll after exercising
• Consume water

Week 10: Day 3

Warm Up:

Self-Myofascial Release (Foam Roll)- Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves

Mobilization:

Feet-Elevated Scap Push-up x8/side

Lateral Band Walks x8/side

Knee-Break Ankle Mobilization x8

Glute Wall March Iso Hold x4/30s side

Overhead Lunge Walk x6/side
Conditioning:

Circuit Training– 60-90s sec rest when finished w/ triset. Perform 3 sets.

A1) Barbell Deadlift— 15

A2) Barbell Squat— 15

A3) Barbell Reverse Lunge – Front Squat Grip— 8/side

B1) Barbell Push Press— 15

B2) Bench Press— 15

B3) Decline Bench Press– 15

C1) Chin-ups–15

C2) Seated Cable Row – Pronated Grip— 15

C3) Standing Forward Cable Lat Extension— 15

Post-Workout

• Cool down stretch and foam roll after exercising
• Consume water
• Consume post-workout nutrition (if needed).
• Eat real food!

Notes:

Use enough weight/resistance that you can ONLY complete the desired number of repetitions.

Week 10: Day 2

Warm Up:

Self-Myofascial Release (Foam Roll)- Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves

Conditioning:

3 sets: Row 1 min @ 95% rest walk 2 min off rower

Post-Workout

• Cool down stretch and foam roll after exercising
• Consume water

Week 10: Day 1

Warm Up:

Self-Myofascial Release (Foam Roll)- Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves

Mobilization:

Feet-Elevated Scap Push-up x8/side

Lateral Band Walks x8/side

Knee-Break Ankle Mobilization x8

Glute Wall March Iso Hold x4/30s side

Overhead Lunge Walk x6/side

Conditioning:

Circuit Training– 60s sec rest when finished w/ circuit. Perform 4 sets.

A1) 2-arm DB Bulgarian Split Squat— 8/side

A2) 1-arm DB Push Press— 8/side

A3) 1-leg DB RDL— 8/side

A4) 1-arm DB Bench Press— 8/side

B) Wall Sits– 3xfail

Post-Workout

• Cool down stretch and foam roll after exercising
• Consume water
• Consume post-workout nutrition (if needed).
• Eat real food!

Notes:

Use enough weight/resistance that’s approximately 65% of your 1RM. If the end of the set is not challenging you, increase the load for the next set by 5%.

Week 9: Day 7

REST DAY!