“Things do not happen. Things are made to happen.” – J. F. Kennedy
Endurance Training Cycle Phase 1 – Microcycle 2 – Friday
11 mile run at 80% max HR w/1-minute plank every mile.
This run should be just past the point of being uncomfortable and the planks will suck. The planks don’t have to be exactly on the mile, just make sure you have 11 total minutes by the end.
You might ask what the planks have to do with improving your run…
It’s just to save time.
Endurance Training Cycle Phase 1 – Microcycle 2 – Thursday
Squat 2 x 5 @ same weight as last set Monday
Deadlift 1 x 5 @ 80%
Deadlift 5 x 1 @ progressive from the previous wait to heavy as possible
Bench 1 x 5 @ 80%
Bench 5 x 1 @ building up from previous weight to as heavy as possible
Weighted pull-ups 3 x 5 @ 80%
Then do weighted jumping pullups at 10lbs above max with a focus on the negative. Go until failure.
If your legs are still sore, just perform the prescribed squat warm up all the way to your working weight then move on. Then remove the first set of deadlifts.
Otherwise keep it all the same as last week.
Life For The Better
Recast & Reforge is about reforging life for better. Just like steel, sometimes we need to breakdown who we are to forge something new. While we specialize in physical fitness, our mental state and how we go about our lives is inextricably linked to what we can achieve either in the gym, out on the trails, or just living our daily lives. You cannot tackle one without the other.
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Reforge your life for the better.