The Grind
TRAINING
This is what it looks like.
Current Numbers
The Load.
41-46
Weekly Miles
17
Weekly Hours
20
Workouts / Week
5
Lift Sessions
6
Calisthenics
3
Spartan Group
Movement Protocol
Daily and Calisthenics.
Daily
Every Day
Extended Child Pose (30 sec)
Heels / Squat Hold (30 sec)
Cobra (30 sec)
3×25 Sit-ups
3×25 Leg Raises
Stretch & Roll
Heels / Squat Hold (30 sec)
Cobra (30 sec)
3×25 Sit-ups
3×25 Leg Raises
Stretch & Roll
Calisthenics
Mon / Wed / Fri
40 Pull-ups
40 Knees-to-Elbow
100 Push-ups (3 sets)
150 Ab Crunches (3×50 at 50 lbs)
90 Russian Twists (3×30)
40 Knees-to-Elbow
100 Push-ups (3 sets)
150 Ab Crunches (3×50 at 50 lbs)
90 Russian Twists (3×30)
June 2026
The Weekly Block.
| Day | AM | PM | Miles |
|---|---|---|---|
| Monday | Calisthenics 10-mile run | Arms / Shoulders | 10 |
| Tuesday | Spartan Group Upper 6-mile easy run | Chest / Back | 6 |
| Wednesday | Calisthenics 6-mile run — Track or Hills | Backyard Spartan ×1 (~2 miles) | 8 |
| Thursday | Spartan Group Legs 6-mile easy run (feel-based) | Arms / Shoulders | 6 |
| Friday | Calisthenics 6-mile easy run (3× strides) | — | 6 |
| Saturday | Spartan Group (~2.5–2.8 miles hard) 5-mile easy run Maximum effort day | Chest / Back | 7.5–7.8 |
| Sunday | OFF | OFF | 0 |
| Total | 43.5–44 |
Wednesday PM
Backyard Spartan.
1 mile easy (9–10 min pace) — then 1 round:
1
10× Bucket Lift (95 lbs)
Last one — 150 yard carry
Last one — 150 yard carry
2
3× Bear Crawl (10m × 2)
Bear Crawl / Sandbag Crawl / Bear Crawl
Bear Crawl / Sandbag Crawl / Bear Crawl
3
10× Sandbag Burpees (50 lbs)
Last one — 150 yard carry
Last one — 150 yard carry
4
10× Box Jumps
5
10–25× Spear Throws
Strength Training
The Strength Sessions.
Arms / Shoulders
Mon / Thu
4×10 Cable Upright Rows
4×10 Cable Curls
4×10 Bar Triceps Pulldown
4×10 Rope Triceps Pulldown
4×10 Single Arm Seated Curls (115 lbs)
4×10 Preacher Curls (125 lbs)
4×10 Seated Triceps Extension (125 lbs)
4×10 Seated Triceps Push Down (full stack)
4×10 Shrugs w/ 45 sec farmer carry hold (190 / 240)
4×10 Landmine @ 45 lbs (45+10 if consistent)
4×10 Barbell Lateral Raises @ 30 lbs
4×10 Cable Curls
4×10 Bar Triceps Pulldown
4×10 Rope Triceps Pulldown
4×10 Single Arm Seated Curls (115 lbs)
4×10 Preacher Curls (125 lbs)
4×10 Seated Triceps Extension (125 lbs)
4×10 Seated Triceps Push Down (full stack)
4×10 Shrugs w/ 45 sec farmer carry hold (190 / 240)
4×10 Landmine @ 45 lbs (45+10 if consistent)
4×10 Barbell Lateral Raises @ 30 lbs
Chest / Back
Tue / Sat
4×10 Seated Row (full stack)
4×10 Bench Press (225 / 245 / 265 / 265)
4×10 Machine Chest Flies (190 / 190 / 190 / 210)
4×10 Lat Pull Down (205 / 205 / 205 / 225)
3×15 Low Back Extension (110)
4×6–8 Renegade Rows (40 lbs each)
4×10 Incline Press — Hammer Strength (195 / 195 / 195 / 235)
4×10 Dips — add 25 lbs (strict)
4×10 Upright Row (190 / 190 / 190 / 240)
4×10 Bench Press (225 / 245 / 265 / 265)
4×10 Machine Chest Flies (190 / 190 / 190 / 210)
4×10 Lat Pull Down (205 / 205 / 205 / 225)
3×15 Low Back Extension (110)
4×6–8 Renegade Rows (40 lbs each)
4×10 Incline Press — Hammer Strength (195 / 195 / 195 / 235)
4×10 Dips — add 25 lbs (strict)
4×10 Upright Row (190 / 190 / 190 / 240)
Recovery
Win the night.
Pulling back when there's no gain is harder than pushing through. It took years to understand that restraint is training too.
Sleep Number bed with legs elevated 10–15 minutes post-workout. Ice on the lower legs. Magnesium. Full 24 hours between runs minimum. Every 4th week is a recovery week.
Sunday is sacred. Rest is not weakness. It's the reason Saturday is possible.