12/15/22, 7:29 PM
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TrainHeroic
General Physical P…
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TRAINING
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 MON 08.29.22 
MONDAY 8.29.22
Week 7 Day 1
Primary squat, upper push/pull, extensive plyo
PREP
2 SETS
1
2
9090 BREATHING W/INVERSION
REPS
5
TIPS HISTORY
5
JEFFERSON SPLIT SQUAT ISO HOLD
HISTORY
RPE: 8
TIME (MM:SS)
01:00.00
01:00.00
COMPLETE
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STRENGTH/POWER
ZERCHER COSSACK
TIPS HISTORY
5 reps each side
RPE7
4 SETS
1
2
3
4
REPS
5
5
5
5
WEIGHT
COMPLETE

STRENGTH/POWER
PRIMARY SQUAT
TIPS HISTORY
Take at least 4 warm up sets before top single
Single at RPE 9,
Triple and 5 at RPE 8
3 SETS
1
2
3
REPS
1
3
5
WEIGHT
COMPLETE
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2/5
12/15/22, 7:29 PM
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STRENGTH/POWER
BENCH
TIPS HISTORY
6 SETS
1
2
3
4
5
6
REPS
2
2
2
2
2
2
WEIGHT
COMPLETE

STRENGTH/POWER
CABLE LOW ROW
TIPS HISTORY
RPE 9
4 SETS
1
2
3
4
REPS
12
12
12
12
WEIGHT
COMPLETE

STRENGTH/POWER
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L - SIT
TIPS HISTORY
Perform until technical failure
4 SETS
1
2
3
4
10
10
10
10
SECONDS
RPE
COMPLETE

STRENGTH/POWER
YIELDING SQUAT JUMPS
HISTORY
sink deep when you land!
3 SETS
1
2
3
REPS
10
10
10
COMPLETE

STRENGTH/POWER
SLALOM HOP
TIPS HISTORY
6-8 each leg
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12/15/22, 7:29 PM
TrainHeroic
3 SETS
1
2
3
REPS
8
8
8
COMPLETE

STRENGTH/POWER
VERTICAL LEAPING
TIPS HISTORY
3 SETS
1
2
3
REPS
6
6
6
REPS
COMPLETE

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