(June 1st - 7th, 2025) Force Multiplier Physical Training
Sunday (June 1st, 2025)
Active Recovery
(A) 30-minute walk, mobility drills, foam rolling
Optional light sled drag or light kettlebell flow
No CNS disruption; enhance recovery through movement
Monday (June 2nd, 2025)
Lower-Strength Day (Heavy)
(A) Back Squat: 5×5 @ 80–85% 1RM
(B) Barbell RDL: 5×6 @ RPE 6-7
(C) Walking DB or KB Lunge: 3×12 each leg @ RPE 6-7
(D1) Cable/Band Reverse Squat: 3×25
(D2) Hanging Leg Raise: 3×25
Optional (Below):
(E) Athlete’s Choice - Calf Raise: x100
Accumulate the total reps using the fewest sets possible. Rest strategically to maintain quality.
Tuesday (June 3rd, 2025)
Upper-Strength Day (Heavy)
(A) Bench Press: 5×5 @ 80–85% 1RM
(B) Chin-ups: 5×6 @ RPE 6-7
(C) Seated DB Arnold Press: 3×10 @ RPE 6-7
(D) Chest Supported Double Arm DB or KB Row: 3×12 @ RPE 6-7
(E1) Dips: 3×12
(E2) Standing Band Crunch: 3x25
Optional (Below):
(F1) Band Neck Flexion: x50
(F2) Band Neck Extension: x50
Accumulate the total reps using the fewest sets possible. Rest strategically to maintain quality.
Wednesday (June 4th, 2025)
High Intensity CO2 Tolerance Day
(A) 5 rounds of:
30 sec. Assault Bike sprint @ max effort
60-90 sec. easy pace
(B) 10-min EMOM:
Heavy KB swing x10
(C) 10-min EMOM:
Zercher Carry or March x40 yards
Thursday (June 5th, 2025)
Lower-Strength Day (Moderate)
(A) Front Squat: 4×5 @ 72.5-75%
(B) Conventional Deadlift or Trap Bar: 4×3 @ 80–85%
(C) Rear Foot Elevated Split Squat: 3×10 each leg @ RPE 6-7
(D) Machine/Band Hamstring Curls: 3×10 @ RPE 6-7
(E1) Alternating V-Up: 3x25
(E2) Alternating Superman: 3x25
(E3) DB or KB Side Bend: 3x25 each side
Friday (June 6th, 2025)
Upper-Strength Day (Moderate)
(A) Standing Single-Arm DB Push Press: 6×3 @ RPE 7-8
(B) Pull-Up or Lat Pull-Down: 4x5 @ RPE 7-8
(C) Low Incline DB Bench Press: 3×10 @ RPE 7-8
(D) DB or Plate Trap-3-Raise: 3x12 @ RPE 6-7
(E1) Band Hammer Curl: 3×30 sec.
(E2) Band Tricep Extension: 3×30 sec.
Optional (Below):
(F1) Athlete’s Choice - Forearm Flexion: x50
(F2) Athlete’s Choice - Forearm Extension: x50
Accumulate the total reps using the fewest sets possible. Rest strategically to maintain quality.
Saturday (0June 7th, 2025)
Low-Intensity CO2 Tolerance
(A) Ruck 45–60 min @ conversational pace
OR
(A) 45 min zone 2 cardio (row, ski-erg, jog, bike)
Emphasize oxidative recovery, cap at ~70% HRmax