PHASE 1 · WEEK 1

Foundation

RPE 7–8 · 70–85 min

TODAY

A · Pull

Pull + Upper Explosive

ABC
START
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Pull-up PB (wk)
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Dead hang
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L-sit best
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RULES

Day B (lower) should NOT fall the day before your long run. Easy runs after any gym day are fine. Hard intervals and hard gym days should not be consecutive.