02100

T R A IN IN G

CO M P LETE ATH LETE | TW O

E X P E R IN C E LEV EL

2 -4 YEARS
 02100

DISCLAIMER & COPYRIGHT

Di
scl
aimer
:

02100TRAINING |COMPLETEATHLETE2

Byenr
oll
ingi
nCOMPLETEATHLETE2,youacknowl
edgeandagr
eet
othef
oll
owi
ng
ter
msandcondi
tions:

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nessi nformat i
onandshoul dnotbeconsi deredasasubst ituteforprofessi
onal
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ment .Itisessentialt
oconsul twithaqual i
fied
heal
thcarepr ofessionalbeforebeginni
nganynew fit nesspr ogram,especiall
yifyouhave
pre-
existingmedi calconditi
onsorconcer ns.

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cipat
ioninanyexerci
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am car
riesi
nherentri
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enrol
linginCOMPLETEATHLETE2,youassumeal lpotenti
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atedwi t
h
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ty.Youareresponsibl
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o
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mi neyourfit nessl
evelandcapabil
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es.

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on:Itisadvi
sabl
etoconsultwithaphysici
anorhealt
hcareproviderbefor
e
start
ingCOMPLETEATHLETE2,par ticul
arl
yifyouar epr
egnant,havespecifichealt
h
conditi
ons,orhaveanydoubtsaboutyourabil
ityt
oengageinphysicalexerci
se.

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lity:Youareresponsi
blef
oryouractionsanddecisi
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ng
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ef oranyinj
uri
es,
acci
dents,orhealthcompl i
cati
onsthatmayoccurduringorafterfoll
owingtheprogram.

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ngon
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iousfactor
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udingindividualef
fort,consi
stency,andadher
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am.
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Copyr
ight© 202302100TRAINING

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lingi
nCOMPLETEATHLETE2,youacknowledgethatyouhavereadandagr
eet
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ermsandcondi
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nthi
sdi
scl
aimerandcopyri
ghtnoti
ce.

02100TRAINING
i
nfo@02100trai
ning.
com
11/25/2023
 02100

DAY 1-SWIM & PUSH

SWIM
WARM-
UP:
5-
10minut
esofl
ightswi
mmi
ng.

MAIN SET:
4x50m,2x100m,2x150m,1x200m,2x150m,2x100m,4x
50m (r
estfor30secondsbet
weeneachr
ep)

COOLDOWN:
5-10mi
nut
esofeasyswi
mmi
ng.

PUSH
DUMBBELLBENCH PRESS:
3set
sx8-10reps

PUSH PRESS:
3setsx10-12r
eps

CABLECHESTFL
YS
3setsx12-
15reps

DUMBBELLLATERALRAISES:
3set
sx12-15reps

TRICEP DIPS(ASSISTED IFNEEDED)

:
3setsx10- 12reps

TRICEP PUSH DOWNS

3setsx12-15r eps

DIPS:
2setst
ofai
lur
e
 02100

DAY 2-BIKE& PL
YOS

BIKE
WARM-UP:
10-
15minut
esofeasycycl
ing.

MAIN SET:
1minhighint
ensi
ty,1mi
nlow i
ntensi
tyi
nter
val
sfor12mi
nut
es

COOLDOWN:
10-
15minut
esofeasycycl
ing.

PL
YOMETRICS
WARM-UP:
5minut
esofj
umpr
opi
ng.

PLYOMETRICINTERVALS-20SECONDSON,40SECONDSREST
FOR 4ROUNDS
Pogoj umps
Singlelegsidet
osidepogoj umps
Squatj umpswithsl
ow eccentri
cmovement
SplitLunges

COOLDOWN:
5minl
ightj
ogorwal
k
 02100

DAY 3-RUN & PULL

RUN
WARM-
UP:
10mi
nut
esofdynami
cst
ret
chi
ngandl
ightj
oggi
ng.

MAIN SET:
6milesatzone2pace

COOLDOWN:
10-
15minut
esofeasyj
oggi
ngandst
ati
cst
ret
chi
ng.

PULL
DUMBBELLROWS:
3set
sx8-10reps

LATPULLDOWNSOR ASSISTED PULL-

UPS:
3setsx10-
12reps

ONEARM SEATED CABLEROWS:

3set
sx10-12reps

DUMBBELLTRAP SHRUGS:
3set
sx10-12reps

LIGHTWEIGHTCLEAN COMPLEX:
4setsx1fullcompl
ex

DUMBBELLBICEP CURLS:
3set
sx10-12reps

DUMBBELLHAMMER CURLS:
3set
sx10-12r
eps
 02100

DAY 4-RECOVERY & LEGS

RECOVERY RUN
WARM-
UP:
10mi
nut
esofdynami
cst
ret
chi
ngandl
ightj
oggi
ng.

MAIN SET:
3milesatrecover
ypace.

COOLDOWN:
10-
15minut
esofeasyj
oggi
ngandst
ati
cst
ret
chi
ng.

LEGS
BARBELLBACKSQUATS:
3setsx8-
10reps

ROMANIAN DEADLIFTS:
3set
sx8- 10reps

LEG PRESS:
3setsx10-12r
eps

WALKING LUNGES:
3setsx10-12reps

CALFRAISES:
3set
sx10- 12r
eps

BOSU BALLBODYWEIGHTSQUATS:
4setsx10reps
 02100

DAY 5-REST

MENTAL& PHYSICALRECOVERY
Ful
lbodyst
ret
ch

Br
eat
hwor
k

Jour
nalyourcur
rentt
hought
sandgoal
s

Dosomet
hingt
hatyouenj
oy
 02100

DAY 6-HITT& PL
YOS

HITT& PL
YOS
WARM-
UP:
10mi
nut
esofdynami
cst
ret
chi
ngandeasycycl
ing.

INTERVAL-40SECONDSON,20SECONDSRESTFOR 4ROUNDS
Jumpr ope
Alter
nat i
nghipdr i
vest epups
Boxjumps
Boxdr ops
Kettl
ebellchopandl i
ft
Pushups
Proneswi mmer skicks
Forearm plank

COOLDOWN:
5minl
ightj
ogorwal
k
 02100

DAY 7-LONG RUN

LONG RUN
WARM-
UP:
10mi
nut
esofdynami
cst
ret
chi
ngandeasyj
oggi
ng.

MAIN SET:
8miles

COOLDOWN:
5minli
ghtjogorwalk
10minstat
icstret
chi
ng
 02100

DAY 8-SWIM & PUSH

SWIM
WARM-
UP:
5-
10minut
esofl
ightswi
mmi
ng.

MAIN SET:
4x50m,2x100m,2x150m,1x200m,2x150m,2x100m,4x
50m (r
estfor30secondsbet
weeneachr
ep)

COOLDOWN:
5-10mi
nut
esofeasyswi
mmi
ng.

PUSH
BARBELLBENCH PRESS:
3setsx8-
10reps

PUSH PRESS:
3setsx10-12r
eps

CABLECHESTFL
YS
3setsx12-
15reps

DUMBBELLLATERALRAISES:
3set
sx12-15reps

TRICEP DIPS(ASSISTED IFNEEDED)

:
3setsx10- 12reps

TRICEP PUSH DOWNS

3setsx12-15r eps

DIPS:
2setst
ofai
lur
e
 02100

DAY 9-BIKE& PL
YOS

BIKE
WARM-UP:
10-
15minut
esofeasycycl
ing.

MAIN SET:
1minhighint
ensi
ty,1mi
nlow i
ntensi
tyi
nter
val
sfor12mi
nut
es

COOLDOWN:
10-
15minut
esofeasycycl
ing.

PL
YOMETRICS
WARM-UP:
5minut
esofj
umpr
opi
ng.

PLYOMETRICINTERVALS-20SECONDSON,40SECONDSREST
FOR 4ROUNDS
Pogoj umps
Singlelegsidet
osidepogoj umps
Squatj umpswithsl
ow eccentri
cmovement
SplitLunges

COOLDOWN:
5minl
ightj
ogorwal
k
 02100

DAY 10-RUN & PULL

RUN
WARM-
UP:
10mi
nut
esofdynami
cst
ret
chi
ngandl
ightj
oggi
ng.

MAIN SET:
6miletempor
un

COOLDOWN:
10-
15minut
esofeasyj
oggi
ngandst
ati
cst
ret
chi
ng.

PULL
DUMBBELLROWS:
3set
sx8-10reps

LATPULLDOWNSOR ASSISTED PULL-

UPS:
3setsx10-
12reps

ONEARM SEATED CABLEROWS:

3set
sx10-12reps

DUMBBELLTRAP SHRUGS:
3set
sx10-12reps

LIGHTWEIGHTCLEAN COMPLEX:
4setsx1fullcompl
ex

DUMBBELLBICEP CURLS:
3set
sx10-12reps

DUMBBELLHAMMER CURLS:
3set
sx10-12r
eps
 02100

DAY 11-RECOVERY & LEGS

RECOVERY RUN
WARM-
UP:
10mi
nut
esofdynami
cst
ret
chi
ngandl
ightj
oggi
ng.

MAIN SET:
3milesatrecover
ypace.

COOLDOWN:
10-
15minut
esofeasyj
oggi
ngandst
ati
cst
ret
chi
ng.

LEGS
BARBELLBACKSQUATS:
3setsx8-
10reps

ROMANIAN DEADLIFTS:
3set
sx8- 10reps

LEG PRESS:
3setsx10-12r
eps

WALKING LUNGES:
3setsx10-12reps

CALFRAISES:
3set
sx10- 12r
eps

BOSU BALLBODYWEIGHTSQUATS:
4setsx10reps
 02100

DAY 12-REST

MENTAL& PHYSICALRECOVERY
Ful
lbodyst
ret
ch

Br
eat
hwor
k

Jour
nalyourcur
rentt
hought
sandgoal
s

Dosomet
hingt
hatyouenj
oy
 02100

DAY 13-HITT& PL
YOS

HITT& PL
YOS
WARM-
UP:
10mi
nut
esofdynami
cst
ret
chi
ngandeasycycl
ing.

INTERVAL-40SECONDSON,20SECONDSRESTFOR 4ROUNDS
Jumpr ope
Alter
nat i
nghipdr i
vest epups
Boxjumps
Boxdr ops
Kettl
ebellchopandl i
ft
Pushups
Proneswi mmer skicks
Forearm plank

COOLDOWN:
5minl
ightj
ogorwal
k
 02100

DAY 14-LONG RUN

LONG RUN
WARM-
UP:
10mi
nut
esofdynami
cst
ret
chi
ngandeasyj
oggi
ng.

MAIN SET:
10mi l
es

COOLDOWN:
5minli
ghtjogorwalk
10minstat
icstret
chi
ng
 02100

WEEKTWO RECAP

Congratulat
ionsoncompleti
ngthefirsttwoweeks!Eventhoughit'
s
justfourt
eendays,thi
sisanaccomplishmentt
obeproudof.You,and
onlyyou,accompli
shedthatwork,andnoonecantakethataway
from you.

Takeamomentt oreflectonthepastweek.How doyouf eel?Wher e

isyourmi ndat ?Arethereanywaysyoucouldbetterintegrate
trai
ningint oyourdai
lyschedul
e?Aretherebetterfoodsyoucoul dbe
eati
ngt oi mproveperfor
manceduri
ngtrai
ning?Uset hist i
met obe
mindful.You'retwoweeksdown,andanew onei sont hehor izon.
Keepupt hegreatwork.

Don'tf
orgettocaptur
eyourprogresswit
hapictur
eatt
heendof
eachweek,asthesewillbeval
uabledownthel
ine.

Movef
orwar
dtoDay15
 02100

DAY 15-SWIM & PUSH

SWIM
WARM-
UP:
5-
10minut
esofl
ightswi
mmi
ng.

MAIN SET:
2x50m,2x100m,2x150m,2x200m,2x150m,2x100m,2x
50m (r
estfor30secondsbet
weeneachr
ep)

COOLDOWN:
5-10mi
nut
esofeasyswi
mmi
ng.

PUSH
BARBELLBENCH PRESS:
3setsx8-
10reps

PUSH PRESS:
3setsx10-12r
eps

CABLECHESTFL
YS
3setsx12-
15reps

DUMBBELLLATERALRAISES:
3set
sx12-15reps

TRICEP DIPS(ASSISTED IFNEEDED)

:
3setsx10- 12reps

TRICEP PUSH DOWNS

3setsx12-15r eps

DIPS:
2setst
ofai
lur
e
 02100

DAY 16-BIKE& PL
YOS

BIKE
WARM-UP:
10-
15minut
esofeasycycl
ing.

MAIN SET:
14mi l
es

COOLDOWN:
10-
15minut
esofeasycycl
ing.

PL
YOMETRICS
WARM-UP:
5minut
esofj
umpr
opi
ng.

PLYOMETRICINTERVALS-20SECONDSON,40SECONDSREST
FOR 4ROUNDS
Pogoj umps
Singlelegsidet
osidepogoj umps
Squatj umpswithsl
ow eccentri
cmovement
SplitLunges

COOLDOWN:
5minl
ightj
ogorwal
k
 02100

DAY 17-RUN & PULL

RUN
WARM-
UP:
10mi
nut
esofdynami
cst
ret
chi
ngandl
ightj
oggi
ng.

MAIN SET:
8milerun

COOLDOWN:
10-
15minut
esofeasyj
oggi
ngandst
ati
cst
ret
chi
ng.

PULL
DUMBBELLROWS:
3set
sx8-10reps

LATPULLDOWNSOR ASSISTED PULL-

UPS:
3setsx10-
12reps

ONEARM SEATED CABLEROWS:

3set
sx10-12reps

DUMBBELLTRAP SHRUGS:
3set
sx10-12reps

LIGHTWEIGHTCLEAN COMPLEX:
4setsx1fullcompl
ex

DUMBBELLBICEP CURLS:
3set
sx10-12reps

DUMBBELLHAMMER CURLS:
3set
sx10-12r
eps
 02100

DAY 18-RECOVERY & LEGS

RECOVERY RUN
WARM-
UP:
10mi
nut
esofdynami
cst
ret
chi
ngandl
ightj
oggi
ng.

MAIN SET:
3milesatrecover
ypace.

COOLDOWN:
10-
15minut
esofeasyj
oggi
ngandst
ati
cst
ret
chi
ng.

LEGS
BARBELLBACKSQUATS:
3setsx8-
10reps

ROMANIAN DEADLIFTS:
3set
sx8- 10reps

LEG PRESS:
3setsx10-12r
eps

WALKING LUNGES:
3setsx10-12reps

CALFRAISES:
3set
sx10- 12r
eps

BOSU BALLBODYWEIGHTSQUATS:
4setsx10reps
 02100

DAY 19-REST

MENTAL& PHYSICALRECOVERY
Ful
lbodyst
ret
ch

Br
eat
hwor
k

Jour
nalyourcur
rentt
hought
sandgoal
s

Dosomet
hingt
hatyouenj
oy
 02100

DAY 20-HITT& PL
YOS

HITT& PL
YOS
WARM-
UP:
10mi
nut
esofdynami
cst
ret
chi
ngandeasycycl
ing.

INTERVAL-40SECONDSON,20SECONDSRESTFOR 4ROUNDS
Jumpr ope
Alter
nat i
nghipdr i
vest epups
Boxjumps
Boxdr ops
Kettl
ebellchopandl i
ft
Pushups
Proneswi mmer skicks
Forearm plank

COOLDOWN:
5minl
ightj
ogorwal
k
 02100

DAY 21-LONG RUN

LONG RUN
WARM-
UP:
10mi
nut
esofdynami
cst
ret
chi
ngandeasyj
oggi
ng.

MAIN SET:
10mi l
es

COOLDOWN:
5minli
ghtjogorwalk
10minstat
icstret
chi
ng
 02100

DAY 22-SWIM & PUSH

SWIM
WARM-
UP:
5-
10minut
esofl
ightswi
mmi
ng.

MAIN SET:
2x50m,2x100m,2x150m,2x200m,2x150m,2x100m,2x
50m (r
estfor30secondsbet
weeneachr
ep)

COOLDOWN:
5-10mi
nut
esofeasyswi
mmi
ng.

PUSH
BARBELLBENCH PRESS:
3setsx8-
10reps

PUSH PRESS:
3setsx10-12r
eps

CABLECHESTFL
YS
3setsx12-
15reps

DUMBBELLLATERALRAISES:
3set
sx12-15reps

TRICEP DIPS(ASSISTED IFNEEDED)

:
3setsx10- 12reps

TRICEP PUSH DOWNS

3setsx12-15r eps

DIPS:
2setst
ofai
lur
e
 02100

DAY 23-BIKE& PL
YOS

BIKE
WARM-UP:
10-
15minut
esofeasycycl
ing.

MAIN SET:
14mi l
es

COOLDOWN:
10-
15minut
esofeasycycl
ing.

PL
YOMETRICS
WARM-UP:
5minut
esofj
umpr
opi
ng.

PLYOMETRICINTERVALS-20SECONDSON,40SECONDSREST
FOR 4ROUNDS
Pogoj umps
Singlelegsidet
osidepogoj umps
Squatj umpswithsl
ow eccentri
cmovement
SplitLunges

COOLDOWN:
5minl
ightj
ogorwal
k
 02100

DAY 24-RUN & PULL

RUN
WARM-
UP:
10mi
nut
esofdynami
cst
ret
chi
ngandl
ightj
oggi
ng.

MAIN SET:
8milerun

COOLDOWN:
10-
15minut
esofeasyj
oggi
ngandst
ati
cst
ret
chi
ng.

PULL
DUMBBELLROWS:
3set
sx8-10reps

LATPULLDOWNSOR ASSISTED PULL-

UPS:
3setsx10-
12reps

ONEARM SEATED CABLEROWS:

3set
sx10-12reps

DUMBBELLTRAP SHRUGS:
3set
sx10-12reps

LIGHTWEIGHTCLEAN COMPLEX:
4setsx1fullcompl
ex

DUMBBELLBICEP CURLS:
3set
sx10-12reps

DUMBBELLHAMMER CURLS:
3set
sx10-12r
eps
 02100

DAY 25-RECOVERY & LEGS

RECOVERY RUN
WARM-
UP:
10mi
nut
esofdynami
cst
ret
chi
ngandl
ightj
oggi
ng.

MAIN SET:
3milesatrecover
ypace.

COOLDOWN:
10-
15minut
esofeasyj
oggi
ngandst
ati
cst
ret
chi
ng.

LEGS
BARBELLBACKSQUATS:
3setsx8-
10reps

ROMANIAN DEADLIFTS:
3set
sx8- 10reps

LEG PRESS:
3setsx10-12r
eps

WALKING LUNGES:
3setsx10-12reps

CALFRAISES:
3set
sx10- 12r
eps

BOSU BALLBODYWEIGHTSQUATS:
4setsx10reps
 02100

DAY 26-REST

MENTAL& PHYSICALRECOVERY
Ful
lbodyst
ret
ch

Br
eat
hwor
k

Jour
nalyourcur
rentt
hought
sandgoal
s

Dosomet
hingt
hatyouenj
oy
 02100

DAY 27-HITT& PL
YOS

HITT& PL
YOS
WARM-
UP:
10mi
nut
esofdynami
cst
ret
chi
ngandeasycycl
ing.

INTERVAL-40SECONDSON,20SECONDSRESTFOR 4ROUNDS
Jumpr ope
Alter
nat i
nghipdr i
vest epups
Boxjumps
Boxdr ops
Kettl
ebellchopandl i
ft
Pushups
Proneswi mmer skicks
Forearm plank

COOLDOWN:
5minl
ightj
ogorwal
k
 02100

DAY 28-LONG RUN

LONG RUN
WARM-
UP:
10mi
nut
esofdynami
cst
ret
chi
ngandeasyj
oggi
ng.

MAIN SET:
10mi l
es

COOLDOWN:
5minli
ghtjogorwalk
10minstat
icstret
chi
ng
 02100

WEEKFOUR RECAP

Congr
atulat
ionsoncompleti
ngfourweeks!Fir
stitwaszero,t
henit
wasseven,now you’
reatdaytwentyei
ght;takepri
deintheprogr
ess
youaremaking.

Sameast helastr ecap,besuret ouset histi

met oreflect.How do
youf eel
?Wher eisyourmi ndat?Ar ether eanywaysyoucoul dbet ter
integrat
et r
ainingi ntoyourdail
yschedul e?Aretherebetterf oods
youcoul dbeeat i
ngt oimpr oveperfor
mancedur ingtrai
ning?Uset hi
s
timet obemi ndful.You'veconqueredf ourweeks,andanot herlies
ahead.Keepupt heexcel l
entwor k.

Remembert hosepictur
esyout ookacoupleweeksago?It ’
stimet
o
takesomemor eandcompar e.Doyouseeanyphysi calchanges?Di
d
yourfaci
alexpressi
onchange?How doest hepersonint hefirst
weekspicturescomparetotheper soni
nthesecond?Lett hese
changesmotivateyouintheupcomi ngweek.Younow possess
documentedproofthatchangeisindeedpossibl
e.

We'
reuppi
ngthei
ntensi
tyt
hisweek,butdon'
twor
ry—Iknow you'
re
r
eadyfori
t.

Movef
orwar
dtoday29
 02100

DAY 29-SWIM & PUSH

SWIM
WARM-
UP:
5-
10minut
esofl
ightswi
mmi
ng.

MAIN SET:
1x200m,1x400m,1x400m,1x200m (
restf
or1mi
nut
e
bet
weeneachr
ep)

COOLDOWN:
5-10mi
nut
esofeasyswi
mmi
ng.

PUSH
DUMBBELLBENCH PRESS:
3set
sx8-10reps

PUSH PRESS:
3setsx10-12r
eps

CABLECHESTFL
YS
3setsx12-
15reps

DUMBBELLLATERALRAISES:
3set
sx12-15reps

TRICEP DIPS(ASSISTED IFNEEDED)

:
3setsx10- 12reps

TRICEP PUSH DOWNS

3setsx12-15r eps

DIPS:
2setst
ofai
lur
e
 02100

DAY 30-BIKE& PL
YOS

BIKE
WARM-UP:
10-
15minut
esofeasycycl
ing.

MAIN SET:
2minhighint
ensi
ty,1mi
nlow i
ntensi
tyi
nter
val
sfor15mi
n

COOLDOWN:
10-
15minut
esofeasycycl
ing.

PL
YOMETRICS
WARM-UP:
5minut
esofj
umpr
opi
ng.

PLYOMETRICINTERVALS-20SECONDSON,40SECONDSREST
FOR 4ROUNDS
Pogoj umps
Singlelegsidet
osidepogoj umps
Squatj umpswithsl
ow eccentri
cmovement
SplitLunges

COOLDOWN:
5minl
ightj
ogorwal
k
 02100

DAY 31-RUN & PULL

RUN
WARM-
UP:
10mi
nut
esofdynami
cst
ret
chi
ngandl
ightj
oggi
ng.

MAIN SET:
6minatzone2,1mi
natmi l
epace,2minat5kpace,6mi
nat
10kpace,2mi
nat5kpace,1minatmil
epace

COOLDOWN:
10-
15minut
esofeasyj
oggi
ngandst
ati
cst
ret
chi
ng.

PULL
DUMBBELLROWS:
3set
sx8-10reps

LATPULLDOWNSOR ASSISTED PULL-

UPS:
3setsx10-
12reps

ONEARM SEATED CABLEROWS:

3set
sx10-12reps

DUMBBELLTRAP SHRUGS:
3set
sx10-12reps

LIGHTWEIGHTCLEAN COMPLEX:
4setsx1fullcompl
ex

DUMBBELLBICEP CURLS:
3set
sx10-12reps

DUMBBELLHAMMER CURLS:
3set
sx10-12r
eps
 02100

DAY 32-RECOVERY & LEGS

RECOVERY RUN
WARM-
UP:
10mi
nut
esofdynami
cst
ret
chi
ngandl
ightj
oggi
ng.

MAIN SET:
3milesatrecover
ypace.

COOLDOWN:
10-
15minut
esofeasyj
oggi
ngandst
ati
cst
ret
chi
ng.

LEGS
BARBELLBACKSQUATS:
3setsx8-
10reps

ROMANIAN DEADLIFTS:
3set
sx8- 10reps

LEG PRESS:
3setsx10-12r
eps

WALKING LUNGES:
3setsx10-12reps

CALFRAISES:
3set
sx10- 12r
eps

BOSU BALLBODYWEIGHTSQUATS:
4setsx10reps
 02100

DAY 33-REST

MENTAL& PHYSICALRECOVERY
Ful
lbodyst
ret
ch

Br
eat
hwor
k

Jour
nalyourcur
rentt
hought
sandgoal
s

Dosomet
hingt
hatyouenj
oy
 02100

DAY 34-HITT& PL
YOS

HITT& PL
YOS
WARM-
UP:
10mi
nut
esofdynami
cst
ret
chi
ngandeasycycl
ing.

INTERVAL-40SECONDSON,20SECONDSRESTFOR 4ROUNDS
Jumpr ope
Alter
nat i
nghipdr i
vest epups
Boxjumps
Boxdr ops
Kettl
ebellchopandl i
ft
Pushups
Proneswi mmer skicks
Forearm plank

COOLDOWN:
5minl
ightj
ogorwal
k
 02100

DAY 35-LONG RUN

LONG RUN
WARM-
UP:
10mi
nut
esofdynami
cst
ret
chi
ngandeasyj
oggi
ng.

MAIN SET:
Hal
fmar athon

COOLDOWN:
5minli
ghtjogorwalk
10minstat
icstret
chi
ng
 02100

DAY 36-SWIM & PUSH

SWIM
WARM-
UP:
5-
10minut
esofl
ightswi
mmi
ng.

MAIN SET:
1x200m,1x400m,1x400m,1x200m (
restf
or1mi
nut
e
bet
weeneachr
ep)

COOLDOWN:
5-10mi
nut
esofeasyswi
mmi
ng.

PUSH
DUMBBELLBENCH PRESS:
3set
sx8-10reps

PUSH PRESS:
3setsx10-12r
eps

CABLECHESTFL
YS
3setsx12-
15reps

DUMBBELLLATERALRAISES:
3set
sx12-15reps

TRICEP DIPS(ASSISTED IFNEEDED)

:
3setsx10- 12reps

TRICEP PUSH DOWNS

3setsx12-15r eps

DIPS:
2setst
ofai
lur
e
 02100

DAY 37-BIKE& PL
YOS

BIKE
WARM-UP:
10-
15minut
esofeasycycl
ing.

MAIN SET:
2minhighint
ensi
ty,1mi
nlow i
ntensi
tyi
nter
val
sfor15mi
n

COOLDOWN:
10-
15minut
esofeasycycl
ing.

PL
YOMETRICS
WARM-UP:
5minut
esofj
umpr
opi
ng.

PLYOMETRICINTERVALS-20SECONDSON,40SECONDSREST
FOR 4ROUNDS
Pogoj umps
Singlelegsidet
osidepogoj umps
Squatj umpswithsl
ow eccentri
cmovement
SplitLunges

COOLDOWN:
5minl
ightj
ogorwal
k
 02100

DAY 38-RUN & PULL

RUN
WARM-
UP:
10mi
nut
esofdynami
cst
ret
chi
ngandl
ightj
oggi
ng.

MAIN SET:
5ktempor unatahar
dpace

COOLDOWN:
10-
15minut
esofeasyj
oggi
ngandst
ati
cst
ret
chi
ng.

PULL
DUMBBELLROWS:
3set
sx8-10reps

LATPULLDOWNSOR ASSISTED PULL-

UPS:
3setsx10-
12reps

ONEARM SEATED CABLEROWS:

3set
sx10-12reps

DUMBBELLTRAP SHRUGS:
3set
sx10-12reps

LIGHTWEIGHTCLEAN COMPLEX:
4setsx1fullcompl
ex

DUMBBELLBICEP CURLS:
3set
sx10-12reps

DUMBBELLHAMMER CURLS:
3set
sx10-12r
eps
 02100

DAY 39-RECOVERY & LEGS

RECOVERY RUN
WARM-
UP:
10mi
nut
esofdynami
cst
ret
chi
ngandl
ightj
oggi
ng.

MAIN SET:
3milesatrecover
ypace.

COOLDOWN:
10-
15minut
esofeasyj
oggi
ngandst
ati
cst
ret
chi
ng.

LEGS
BARBELLBACKSQUATS:
3setsx8-
10reps

ROMANIAN DEADLIFTS:
3set
sx8- 10reps

LEG PRESS:
3setsx10-12r
eps

WALKING LUNGES:
3setsx10-12reps

CALFRAISES:
3set
sx10- 12r
eps

BOSU BALLBODYWEIGHTSQUATS:
4setsx10reps
 02100

DAY 40-REST

MENTAL& PHYSICALRECOVERY
Ful
lbodyst
ret
ch

Br
eat
hwor
k

Jour
nalyourcur
rentt
hought
sandgoal
s

Dosomet
hingt
hatyouenj
oy
 02100

DAY 41-HITT& PL
YOS

HITT& PL
YOS
WARM-
UP:
10mi
nut
esofdynami
cst
ret
chi
ngandeasycycl
ing.

INTERVAL-40SECONDSON,20SECONDSRESTFOR 4ROUNDS
Jumpr ope
Alter
nat i
nghipdr i
vest epups
Boxjumps
Boxdr ops
Kettl
ebellchopandl i
ft
Pushups
Proneswi mmer skicks
Forearm plank

COOLDOWN:
5minl
ightj
ogorwal
k
 02100

DAY 42-LONG RUN

LONG RUN
WARM-
UP:
10mi
nut
esofdynami
cst
ret
chi
ngandeasyj
oggi
ng.

MAIN SET:
90mi nrun

COOLDOWN:
5minli
ghtjogorwalk
10minstat
icstret
chi
ng