*WEEK 1 NOTES* This week introduces you to the movements chosen for the first block of this program. 2RIR or (REPS IN RESERVE) is a mainstay of week 1. This means I want egos out the door and for you to genuinely be 2 reps shy of failure on all sets. Not only does this ensure you aren't overshooting the weights, but they will be much more controlled and also give you more room to progress in the following weeks. As much as I also like to max out and go to failure, too much of it hinders recovery and quality of sets.

Barbell Incline Bench Press

Strict Bodyweight Pull-Up

DB Bench Press

Helms Row

DB Pullover

Rest 5 -10 then WOD (workout of the day) 5 minute AMRAP ( AS MANY REPS AS POSSIBLE ) -Diamond pushups / close grip pushups / wide grip pushups OR Knee pushups (scale as necessary) Choose the grip which allows you to perform more than 15+ reps continuous. Every time you break perform 10-12 reps of Dumbbell hammer curls using an appropriate weight for the rep range listed. (both arms = 1 rep) NOTE: Do not rush the curls. Perform them Alternating 1 arm at a time. Feel the contraction each rep and 2 second lowering. This is essentially your "rest" for your push muscles, if you rush it, you will have nothing in the tank on your next set of pushups. NOTE DOWN YOUR TOTAL REPS OF PUSHUPS in 5 minutes.

Back Squat

Romanian Deadlift

Tempo Goblet Squat

Lying Leg Curl

Hanging Knee Raise

Seated DB Press

Barbell Row

Barbell Upright Row

Dips

Seated Lateral Raise

Rowing

Trap Bar Deadlift

Reverse Lunges

Calf Raise

Romanian Deadlift with DB

Rest 5-10 mins WORKOUT OF THE DAY / FINISHER 60 reps for time HEAVY kettlebell swings (as heavy as you can go. You should be able to perform at least 12 reps continuous) Every time you break/rest, you must perform 5 box jumps (20-24 inches box height)

Lat Pulldown

Incline DB Bench Press

Kneeling Single Arm High Pulley Row

DB Chest Fly

Inverted Row

Feet Elevated Push-Up

Seated Incline DB Curls

MODALITY OPTIONS (choose between) -swim -incline walk -stairmaster -hike -assault bike -spin bike -rower Basically any low intensity, repeatable conditioning option is perfect. Your aim is to keep your heart rate in ZONE 2, if you wear a Garmin or sport watch, this is your aerobic (green) zone. Another way to know you are in the correct zone is if you are able to breathe with your nose only. If you feel the need to breathe with your mouth, you are going too hard. Zone 2 Low intensity sessions should not make you gasp for air and should leave you feeling FRESHER than before you started. Aim for 30 minutes MINIMUM but go for as long as you want if you have the time/energy. Aim to add 5 minutes to this every week.