(June 29th - July 5th, 2025) Force Multiplier Physical Training
Sunday (June 29th, 2025)
Active Recovery
30-minute walk, mobility drills, foam rolling
Optional light sled drag or carry
No CNS disruption; enhance recovery through movement
Monday (June 30th, 2025)
Lower-Strength Day (Heavy)
(A) Rear Foot Elevated Split Squat: 3×3 (each leg) @ RPE 8-9
(B) Snatch Grip RDL: 3×4 (each leg) @ RPE 8-9
Substitute HEAVY machine hamstring curl if needed
(C) Copenhagen Plank: 3x60 sec.
(D1) Band Neck Flexion: 3x30
(D2) Band Neck Extension: 3x30
(D3) Gittleson Shrug: 3x30 RPE 7-9 (each arm)
Tuesday (July 1st, 2025)
Upper-Strength Day (Heavy)
(A) Half Kneeling Single-Arm DB or KB Strict Press: 3×3 (each arm) @ RPE 7-9
(B) Loaded Chin-Up: 3×4 @ RPE 7-9
Load with vest or chains
Substitute Heavy Lat Pull-Down if needed
(C1) Leaning DB Lateral Raise: 5×5 (each arm) @ RPE 7-8
(C2) Leaning DB Front Delt Raise: 5×5 (each arm) @ RPE 7-8
(C3) Band pull apart: 5×20
(D) GHD Sit-Up: 3x25
Wednesday (July 2nd, 2025)
CO2 Tolerance Day
(A) Ruck 1x45 min. @ conversational pace
OR
(A) Zone 2 cardio (row, ski-erg, jog, bike) 1x45 min.
Emphasize oxidative recovery, cap at ~70% HRmax
Athlete’s Choice (Below):
Accumulate the total reps using the fewest sets possible. Rest strategically to maintain quality.
(B1) Forearm Flexion: x75
Change exercise selection from the previous week
(B2) Forearm Extension: x75
Change exercise selection from the previous week
(C) Calves: x70
Change exercise selection from the previous week
Thursday (July 3rd, 2025)
Lower-Strength Day (Moderate)
(A) Trap Bar: 3×3 @ 88-92.5%
(B1) Nordic Hamstring: 5×5
(B2) Nordic Quad: 5×5
(C1) Lateral Plank: 4x60 sec. (each side)
(C2) Ankle Taps: 4x60 sec.
(D) 45 Degree Back Extension: x100
Accumulate the total reps using the fewest sets possible.
Rest strategically to maintain quality.
Friday (July 4th, 2025)
CO2 Tolerance Day
(A) Zone 2-3 cardio (row, ski-erg, run) x 1.1 Freedom Miles or 1776 meters
(B) Eat three solid protein-packed meals, and enjoy the day!
Saturday (July 5th, 2025)
Active Recovery
30-minute walk, mobility drills, foam rolling
No CNS disruption; enhance recovery through movement