Density (A) - Week #3
Sunday (July 13th, 2025)
Lower Body Push
Main Work:
Front Squat: 6x5 @ RPE 8
RFE Split Squat (KB or DB): 4x8 (each leg) @ RPE 8
Leg Extension: 4x15 @ RPE 8
Density Block: AMRAP rounds in 15 minutes
Jump Squat x5
KB or DB Goblet Squat x15
Walking Lunge x14 steps
Finisher:
Hamstring Curl (Machine or Band): x150 reps in as few sets as possible
Standing Calf Raise: x150 reps in as few sets as possible
Monday (July 14th, 2025)
Upper Push
Main Work:
Close-Grip Incline Bench Press: 6x6 @ RPE 8-9
Low Incline DB Bench: 4x10 @ RPE 8-9
Seated KB or DB Shrug: 4x15 @ RPE 9
Density Block: AMRAP sets in 15 minutes. Track volume.
Dips x6
Incline Push-up x12
Band Pushdown x18
Finisher:
Suitcase Carry (KB or DB): 4x40yds (50% bodyweight)
Wrist roller (forward/back): x4 minutes
Tuesday (July 15th, 2025)
Active Recovery #1
25 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 16th, 2025)
Total Body Density & Neck
Main Work:
Trap Bar Deadlift: 4x5 @ RPE 8-9
Chest-Supported Row: 4x10 @ RPE 8-9
Seated Single-Arm Strict Press (KB or DB): 4x8 @ RPE 8-9
Density Block: AMRAP in 15 minutes.
Inverted Row: x12
Push-up: x15
Band Hammer Curl: x25
Band Triceps: x25
Finisher:
Neck Extension (Cable or Band): 4x30
Neck Flexion (Cable or Band): 4x30
Thursday (July 17th, 2025)
Arms + Core Density
Giant Set: 5 Rounds (Rest ~60 sec. between rounds)
Barbell Curl: x12
Rolling DB Tricep Extensions: x12
Crossbody Hammer Curl: x12
Band Pushdown: x20
Density Ladder: Fewest Sets Possible
TRX Bicep Curl: x70
TRX Skull Crusher: x70
Core & Carry Block:
Sandbag Bear Hug March: 4x1 min.
Hanging Knee Raise: 4x12
Side Plank: 4x1 min. (each side)
Friday (July 18th, 2025)
Active Recovery #2
Session Option A:
Ruck: 45 min @ ~25–30 lbs, nasal breathing only
Session Option B:
Treadmill Incline Walk – 60 min @ HR 120–135 bpm (Nasal breathing + conversation test)
Add-on Mobility (Optional):
Couch Stretch – 2 min/side
Banded Pec Opener – 1 min/side
Supine 90/90 breathing x2 min
Saturday (July 19th, 2025)
CO2 Tolerance
Main Work - 5 rounds of:
1 min. Assault Bike or Sled Push @ max sustainable effort
2:30 walk recovery
Finisher:
Reverse Sled Drag: 3x40yds
Box Breathing Recovery: 3 minutes
Breathing Ladder: 10 push-ups → 3 nasal breaths → repeat until 50 total push-ups