(June 8th - 14th, 2025) Force Multiplier Physical Training
Sunday (June 8th, 2025)
Active Recovery
40-minute walk, mobility drills, foam rolling
Optional light sled drag or light kettlebell flow
No CNS disruption; enhance recovery through movement
Monday (June 9th, 2025)
Lower-Strength Day (Heavy)
(A) Front Box Squat: 5x5 @ 82.5-85% 1RM
Substitute Belt Squat if needed
(B) DB RDL: 5x6 @ RPE 6-7
Substitute machine hamstring curl if needed
(C) Alternating DB or KB Retro Lunge: 3x12 each leg @ RPE 6-7
(D1) Cable/Band Reverse Squat: 4x25 @ RPE 6-7
(D2) Core: Hanging Leg Raises 4x25
(E1) Band Neck Flexion: 2x25
(E2) Band Neck Extension: 2x25
Tuesday (June 10th, 2025)
Upper-Strength Day (Heavy)
(A) Low Incline Bench Press: 5x5 @ 82.5–85% 1RM
(B) Flexed Arm Hang: 5x30 sec.
(C) Seated Single-Arm DB Shoulder Press: 3x10 @ RPE 7
(D1) Heavy DB or KB Row ISO Hold: 3x30 sec. @ RPE 7
(D2) Dip ISO Hold: 3x30 sec.
(E) Standing Band Crunch 4x25
Wednesday (June 11th, 2025)
Low-Intensity CO2 Tolerance
(A) Ruck 1x60 min. @ conversational pace
OR
(A) Zone 2 cardio (row, ski-erg, jog, bike) 1x60 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: x100
(B2) Forearm Extension: x100
(C) Calves: x100
Thursday (June 12th, 2025)
Lower-Strength Day (Moderate)
(A) Loaded Single-Leg Squat: 5x5 each leg @ RPE 6-7
Load with vest, chains, sandbag
(B) Trap Bar: 4×3 @ 80–85%
(C) Loaded Cossack Squat: 3x5 each leg @ RPE 6-7
Load with vest, chains, sandbag
(D) Machine/Band Hamstring Curls: 4x10 @ RPE 6-7
(E1) Alternating V-Up: 4x25
(E2) Alternating Superman: 4x25
(F) Band Neck Lateral Flexion: 2x25
Friday (June 13th, 2025)
Upper-Strength Day (Moderate)
(A) Half Kneeling Single Arm DB or KB Press: 6x3 each arm @ RPE 7-8
(B) Pull-Up or Lat Pull-Down ISO Hold: 4x30 sec. @ RPE 7-8
(C1) DB or KB Floor Bench Press: 4x8 @ RPE 7-8
(C2) Rolling DB Tricep Extensions: 4x10 @ RPE 7-8
(D1) DB or Plate Lateral Raise: 2x25
(D2) Band or Cable Face Pull: 2x25
Saturday (June 14th, 2025)
High Intensity CO2 Tolerance Day
(A) 6 rounds of:
30 sec. Assault Bike sprint @ max effort
60-90 sec. easy pace
(B) EMOM: 10 minutes - Heavy Single-Arm KB swing x5 (each side)
(C) EMOM: 10 minutes - Heavy Double-Arm DB or KB Carry x40 yards