Density (A) - Week #2
Sunday (July 6th, 2025)
Lower Body Push
Main Work:
Front Squat: 5x5 @ RPE 8
Goblet RFE Split Squat (KB or DB): 3x8 (each leg) @ RPE 8
Leg Extension: 4x20 @ RPE 7
Density Block: AMRAP rounds in 12 minutes
Jump Squat x5
KB or DB Goblet Squat x12
Walking Lunge x14 steps
Finisher:
Hamstring Curl (Machine or Band): x100 reps in as few sets as possible
Standing Calf Raise: x100 reps in as few sets as possible
Monday (July 7th, 2025)
Upper Push
Main Work:
Close-Grip High Incline Bench Press: 5x6 @ RPE 8
Low Incline DB Bench: 4x8 @ RPE 8
Seated KB or DB Shrug: 4x10 @ RPE 9
Density Block: AMRAP sets in 12 minutes. Track volume.
Dips x6
Incline Push-up x12
Band Pushdown x15
Finisher:
Suitcase Carry (KB or DB): 3x40yds (50% bodyweight)
Wrist roller (forward/back): x4 minutes
Tuesday (July 8th, 2025)
Active Recovery #1
20 min low-intensity cardio (bike, brisk walk, or row @ <60% HR max)
Mobility Circuit x3 Rounds:
World's greatest stretch x8/side
Quadruped T-Spine Rotation x8/side
Banded Hamstring Floss x8/side
Deep Squat Hold x30 sec
Controlled Hip CARs x3/side
Optional Finisher:
5 minutes of box breathing or guided parasympathetic breath work
Wednesday (July 9th, 2025)
Total Body Density & Neck
Main Work:
Trap Bar Deadlift: 4x4 @ RPE 8
Chest-Supported Row: 4x10 @ RPE 8
Seated KB or DB Strict Press: 4x8 @ RPE 8
Density Block: AMRAP in 12 minutes.
Inverted Row: x12
Push-up: x15
Band Hammer Curl: x25
Band Triceps: x25
Finisher:
Neck Extension (Cable or Band): 4x25
Neck Flexion (Cable or Band): 4x25
Thursday (July 10th, 2025)
Arms + Core Density
Giant Set: 5 Rounds (Rest ~60 sec. between rounds)
Barbell Curl: x12
Rolling DB Tricep Extensions: x10
Crossbody Hammer Curl: x10
Triceps Rope Pushdown: x15
Density Ladder: Fewest Sets Possible
TRX Bicep Curl: x65
TRX Skull Crusher: x65
Core & Carry Block:
Sandbag Bear Hug March: 3x1 min.
Hanging Knee Raise: 3x12
Side Plank: 3x1 min. (each side)
Friday (July 11th, 2025)
Active Recovery #2
Session Option A:
Ruck: 45 min @ ~25–30 lbs, nasal breathing only
Session Option B:
Zone 2 Bike or Swim: 45–60 min @ HR 120–140 bpm
Add-on Mobility (Optional):
Couch Stretch – 2 min/side
Banded Pec Opener – 1 min/side
Supine 90/90 breathing x2 min
Saturday (July 12th, 2025)
CO2 Tolerance
Main Work - 5 rounds of:
1 min. Assault Bike or Sled Push @ max sustainable effort
3 min walk recovery
Finisher Ladder Sprints:
100m sprint → rest 90 sec
100m sprint → rest 75 sec
100m sprint → rest 60 sec
Cool-Down:
Backward Sled Drag: 2x40 yds
Breathing recovery: 3 min supine + feet elevated