In Pursuit of The Standards 🎯

The Standards

Health

• Body Fat: 8-12% (M) / 12-15% (W)
• Resting Heart Rate: 40 bpm
• Max Heart Rate: 220 bpm
• Posture: Lotus to Handstand

Cardio

• 4 Mile Run: 24:00
• 1 Mile Swim: 24:00
• 8 Mile Bike: 24:00
• 4 Mile Row: 24:00

Calisthenic

• Handstand Push-Up: 25
• Chest-to-Bar Pull-Up: 25
• Nordic Hamstring Curl: 25
• L-Sit from Ground: 2:30

Strength

• Squat: 3 x Body Weight
• Bench: 2 x Body Weight
• Deadlift: 3 x Body Weight
• Press/Row: 1.5 x Body Weight

Power

• Clean & Jerk: 2 x Body Weight
• Snatch: 1.5 x Body Weight
• Vertical Jump: 0.5 x Body Height
• Broad Jump: 2 x Body Height

Training Overview

Training Sessions / Week

• 3 x Anaerobic
• 3 x Aerobic

Workout Overview

Anaerobic

(Monday/Wednesday/Friday)

• Warm-Up
• Activation | 2 Sets | 12-20 Reps
• Power | 3 Sets | 1-3 Reps
• Strength | 3 Sets | 3-5 Reps
• Hypertrophy | 3-5 Sets | 7-15 Reps
• Calisthenic | 3-5 Sets | 12-20 Reps
• Cool-Down

Aerobic

Tuesday/Thursday/Saturday

• Warm-Up
• Zone 3 Run/Bike/Swim
• Zone 4 Bike/Swim/Run
• Zone 5 Swim/Run/Bike
• Cool-Down

Habit Protocol

Complete the following habits daily for best results:

⚡ Awake

• Sleep Duration
• Waking Heart Rate
• Body Fat

🫀 Breath

• Duration
• # of Breaths
• Average Heart Rate

🧊 Cold

• Duration
• # of Breaths
• Average Heart Rate

🥦 Diet

• Protein
• Fat
• Carb

🏋🏽‍♂️ Exercise

• Anaerobic / Aerobic
• Average Heart Rate
• Max Heart Rate

🧘🏽 Yoga

• Duration
• Average Heart Rate

🛌🏽 Zzz

• Wins
• Lessons
• Bed Time