Monday June 30,2025

Written By Consistent Coaching .

I hope you all had a wonderful long weekend and found time to rest, recover, and recharge! As we head into a fresh week, it's a great opportunity to get back into routine—especially with some strong workouts lined up to help you start July off right.

Here’s what to expect this week:
Monday + Tuesday: Strength-based sessions to build power and improve technique
Wednesday: Running-focused conditioning to challenge your engine
Thursday: Active recovery to restore your body and mobility
Friday: Strength work + MAP (Maximum Aerobic Power) sets for a balanced challenge
Saturday: A classic chipper-style workout to wrap the week with grit and fun

I hope you were also able to do a bit of meal planning or food prep to set yourself up for success. A little bit of planning goes a long way when you're training with intent!

Monday’s Training Plan

A. Back Squats
3 Reps @ 85% of last week’s heavy single
x 5 sets
Rest 2–3 minutes between sets
Focus on maintaining form and bracing through each rep. This is where your strength foundations are built!

B. Strength & Conditioning
Every 2:00 for 5 sets:

  • 5 Single Arm Dumbbell Thrusters – Right

  • 5 Single Arm Dumbbell Thrusters – Left

  • 50 Double Unders (or 75 Singles)
    💥 Dumbbell Rx: 35/50 lbs
    Pace and efficiency matter—stay consistent and keep transitions sharp.

C. Accessory Work – 3 Sets

  • 10 Barbell Hip Thrusts

  • 10 GHD Sit-Ups (or modify as needed)
    🔥 This combo will light up your posterior chain and core—don’t skip it!

Consistent Coaching .
Next

Saturday June 28,2025