Daily Training - Phase 7 - Week 1

Mon Mar 09 2020 Day 1 (GYM) Day 1 is in the gym, broken down in groups. A . is warmup and starts with breath work, moving to a run and then into a short dynamic warmup. B .is the Primary lift and has one main lift followed by mobility pieces and is to be completed as a circuit before moving to the next group. C . This is a supplemental circuit to compliment the B group. also to be completed as a circuit D . is an optional finisher. typically either a core or cardio piece The workout is finished off with recovery breathing. A1 Super Ventilation Breathing - X3 30 BC / 60s hold A2 Run - warmup and get sweaty - 3-5 minutes A3 Dynamic Warmup - Inch worm + pushup + spider lunge - 6x per side STRENGTH B1 Front Squat - 2 seconds down + 1 second up - 2x 7 reps - empty barbell B2 Front Squat - Step backto lunge with same side as DB - 3x 7 reps - light to challenging weight B3 Squat - Knee Pushouts - after each above set per knee - 3x10 reps B4 Thoracic Rotations - Quadruped - after each above set per side - 3x10 reps C1 Bicep Curl - Barbell - 3x 12 reps - empty barbell C2 Overhead Press - 3x 12 reps - empty barbell C3 KB Sumo Deadlift - 3x 12 reps - moderate weight C4 Straight Leg Situps - 3x 12 reps D1 Optional: High Plank - 60 seconds Recovery Breathing Laying down & slow nasal breathing - 20-40 BC's Day 2 (Intensity) Today is an intensity day that typically uses less exercises overall but the intensity is way up, ie; 6 sets. It is also set up with A being the warmup and B Being the working sets. A1 Super Ventilation Breathing x 3 30 BC's / 60s hold A2 Run - warmup and get sweaty - 3-5 minutes A3 Dynamic Warmup - Inch worm + pushup + spider lunge - 6x per side INTERVAL B1 Thruster - Barbell - Complete all exercises back to back - 6 x 10 reps B2 Sprint - immediately following sprint - 6 x 200 meters B3 Rest - immediately following sprint - 2 minutes - Get back to nasal breathing C1 Recovery Breathing - Laying down & slow nasal breathing - 20-30 BC's Day 3 (Nature) This day is about getting outside and playing, a quick warmup lead off by breathing and today is about grabbing a ball and playing for around an hour. A1 Super Ventilation Breathing - X 3 30s/60s hold A2 Run - warmup and get sweaty - 3-5 minutes A3 Dynamic Warmup - Inch worm + pushup + spider lunge - 6x per side SKILL / FUN B1 Ball Sport of Choice - Basketball, Tennis, Rugby, Volleyball etc... - 30-45 minutes C1 Recovery Breathing - Laying down & slow nasal breathing - 20-30 BC's Day 4 (Exposure) Today is a simple exposure day, using a shower. A1 Super Ventilation Breathing - X3 30s/60s hold Exposure Training B1 Cold Shower - Slow nasal breathing during session - Count breaths - 1x of: 15-30 BC - All the way cold B2 Hot Shower - Slow nasal breathing during session - 2x of: 7-8 minutes - Not Scalding B3 Cold Shower - Slow nasal breathing during session - Count breaths - 2x of: 20-30BC - All the way cold C1 Recovery Breathing - Laying down & slow nasal breathing - 20-30 BC's Day 5 (Gym) Today is day 2 in the gym and is run exactly as the first one is. A1 Super Ventilation Breathing - X3 30s/60s hold A2 Row - warmup and get sweaty - 3-5 minutes A3 Dynamic Warmup - Inch worm + pushup + spider lunge - 6x per side STRENGTH B1 Lateral Squat - Holding DB in front of chest - 2x 7 reps/leg - warmup weight B2 Lateral Squat - Holding DB in front of chest - 3x 7 reps/leg - challenging weight B3 Glute Bridge - after each above set - 10 reps C1 Step Ups - onto bench - 3x 10 reps/side - moderate weight C2 DB Bench - Single Arm - 3x 10 reps/side - moderate weight C3 KB Swing - Single Arm - 3x 8 reps/side - light kettlebell C4 Birddog - 3x 6 reps/side - light kettlebell D1 Optional: Thruster - Barbell - Max reps - 3x 20 seconds - light to moderate weight Recovery Breathing Laying down & slow nasal breathing - 20 - 30 BC's Day 6 (Nature) Day 6 we are back into nature, time to spend more alone time and more of a recovery day, today is a run with nasal breathing. A1 Super Ventilation Breathing - x30s/60s hold A2 Jump rope - warmup and get sweaty - 3-5 minutes A3 Dynamic Warmup - Inch worm + pushup + spider lunge - 6x per side DISTANCE B1 Run - Nasal breathing only - 45-60 minutes Day 7 (REST) Full day off, rest.