3 week mental & physical conditioning program

based on NSCA tactical training program

intermediate to advanced training schedule.
consult a doctor before attempting;
please dont hurt yourself.

created by emma e wheeler .com

Ive put this in the public domain, and released my copyright on all these works.
There is no need to email me for permission use my content however you want! Email it, share it, reprint it with or without credit. Change it around, put in a bunch of swear words and attribute them to me. Its OK.
Attribution is appreciated but not required.

habits checklist

what do i expect from today?

weather

MOnday
week 1
___ ___ , ___

wake up by 6 a.m.

dont buy anything

meditate

cardio

take medicine

strength

set daily priorities

journal

Stay Clean & sober

Do something altrusitic

eat clean

write daily gratitude list

6
7
8
9
10
11
noon
1
2
3
4
5
6
7
8
9
10
11
midnight

to do

today I am grateful for:

breakfast
1

lunch

dinner

snacks

cardio
interval run 1

strength

water

reflection
back squat
: 2 x 12, 1 x 10 ;
DB lunge
: 3 x 10 ;
RDL
: 3 x 12 ;
DB chest press
: 3 x 12 ;
db incline chest press : 3 x 12 ;
lat pull down
: 3 x 12 ;
seated row
: 3 x 12 ;
db bentover row
: 3 x 12 ;
db bicep curl
: 3 x 12 ;
db hammer curl
: 3 x 12 ;

10 x 40 yds. (3 min. recovery )

8 x 40 yds. (2 min. recovery)
6 x 40 yds. (90 Sec. recovery)
4 x 40 yds. (60 Sec. recovery)
2 x 40 yds. (30 sec. recovery)
1 x 40 yds.
mm:ss

lbs
lbs
lbs
lbs
lbs
lbs
lbs
lbs
lbs
lbs

mm:ss
mm:ss
mm:ss
mm:ss
mm:ss

habits checklist

what do i expect from today?

weather

Tuesday
week 1
___ ___ , ___

wake up by 6 a.m.

dont buy anything

meditate

cardio

take medicine

circuit training

set daily priorities

journal

Stay Clean & sober

Do something altrusitic

eat clean

write daily gratitude list

6
7
8
9
10
11
noon
1
2
3
4
5
6
7
8
9
10
11
midnight

to do

breakfast

today I am grateful for:

lunch

dinner

snacks

water

cardio

circuit training

preform as many reps as possible w/i time constraint

45s rest between sets

reflection
diagonal Plate chop (30s each side) ____________________
Sqaut jump (3os) ________________________________
Reverse lunge (60s) ______________________________
DB push UP w/ row (60s) ___________________________
Flutter kicks (60-90s) _____________________________
Front Squat (30s) ________________________________
Push Press (30s) _________________________________
Swimmers (60s) _________________________________
Hanging leg raise (30s) ____________________________
Unstable pushups (maxout) _________________________
scissor flutter kicks (60s) _________________________
DB shoulder press (60s) ___________________________
Good morning (60s) ______________________________
DB chest press on ground (60s) _______________________
hip extensions (60s) ______________________________
Single leg calf raise (30s each side) ____________________
dips (30s) _____________________________________

30s / 30s. (5 min. recovery )

30s / 30s. (5 min. recovery)
30s / 30s. (5 min. recovery)

mm:ss

Run 5 miles (Goal <1 hour)

mm:ss

mm:ss
mm:ss

habits checklist

what do i expect from today?

weather

Wednesday
week 1
___ ___ , ___

wake up by 6 a.m.

dont buy anything

meditate

cardio

take medicine

strength

set daily priorities

journal

Stay Clean & sober

Do something altrusitic

eat clean

write daily gratitude list

6
7
8
9
10
11
noon
1
2
3
4
5
6
7
8
9
10
11
midnight

to do

breakfast

today I am grateful for:

lunch

dinner

snacks

cardio
interval run 1

strength

water

reflection
back squat
DB bench step ups
RDL
bench press
db flys
lat pull down
seated row
db front raise
db lateral raise
tricep push down

: 2 x 12, 1 x 10 ;
: 3 x 10 ;
: 3 x 12 ;
: 3 x 12 ;
: 3 x 12 ;
: 3 x 12 ;
: 3 x 12 ;
: 3 x 12 ;
: 3 x 12 ;
: 3 x 12 ;

10 x 40 yds. (3 min. recovery )

8 x 40 yds. (2 min. recovery)
6 x 40 yds. (90 Sec. recovery)
4 x 40 yds. (60 Sec. recovery)
2 x 40 yds. (30 sec. recovery)
1 x 40 yds.
mm:ss

lbs
lbs
lbs
lbs
lbs
lbs
lbs
lbs
lbs
lbs

mm:ss
mm:ss
mm:ss
mm:ss
mm:ss

habits checklist

what do i expect from today?

weather

Thursday
week 1
___ ___ , ___

wake up by 6 a.m.

dont buy anything

meditate

cardio

take medicine

strength

set daily priorities

journal

Stay Clean & sober

Do something altrusitic

eat clean

write daily gratitude list

6
7
8
9
10
11
noon
1
2
3
4
5
6
7
8
9
10
11
midnight

to do

breakfast

today I am grateful for:

lunch

dinner

snacks

cardio

circuit training

preform as many reps as possible w/i time constraint

45s rest between set

water

reflection
Burpees (30s) _________________________________
lateral lunge (3os) ____________________________
clap push ups (30s) ______________________________
Lunge w/ plate twist (60s) _________________________
Squat hold & Jump (30s) ___________________________
weighted v-up (60s) ______________________________
Superman (60s) _________________________________
diagonal plate chop (30s each side) _____________________
romanian dead lift (60s) ___________________________
flutter kicks (60-90s) ____________________________
pull-up hang (60s) ______________________________
scissor jumps (30s) ______________________________
DB lateral raise (60s) ____________________________
scissor flutter kicks (60s) _________________________
standing hip flexion (60s) __________________________
Standing hip abduction (30s) _________________________
shoulder burn circuit (60s hold, 6 x 20s, 60s hold) ____________

30s / 30s. (5 min. recovery )

30s / 30s. (5 min. recovery)
30s / 30s. (5 min. recovery)

mm:ss

Run 5 miles (Goal <1 hr, 20 min)

mm:ss

mm:ss
mm:ss

habits checklist

what do i expect from today?

weather

friday
week 1
___ ___ , ___

wake up by 6 a.m.

dont buy anything

meditate

cardio

take medicine

strength

set daily priorities

journal

Stay Clean & sober

Do something altrusitic

eat clean

write daily gratitude list

6
7
8
9
10
11
noon
1
2
3
4
5
6
7
8
9
10
11
midnight

to do

breakfast

today I am grateful for:

lunch

dinner

snacks

cardio
interval run 1

strength

water

reflection
back squat
DB bench step ups
RDL
incline bench press
db pull over
pull up hang
seated row
db overhead press
db hammer curl
dips

: 2 x 12, 1 x 10 ;
: 3 x 10 ;
: 3 x 12 ;
: 3 x 12 ;
: 3 x 12 ;
: 3 x 20s
: 3 x 12 ;
: 3 x 12 ;
: 3 x 12 ;
: 3 x 12 ;

10 x 40 yds. (3 min. recovery )

8 x 40 yds. (2 min. recovery)
6 x 40 yds. (90 Sec. recovery)
4 x 40 yds. (60 Sec. recovery)
2 x 40 yds. (30 sec. recovery)
1 x 40 yds.
mm:ss

lbs
lbs
lbs
lbs
lbs
lbs
lbs
lbs
lbs

mm:ss
mm:ss
mm:ss
mm:ss
mm:ss

habits checklist

what do i expect from today?

weather

saturday
week 1
___ ___ , ___

wake up by 6 a.m.

dont buy anything

meditate

cardio

take medicine

strength

set daily priorities

journal

Stay Clean & sober

Do something altrusitic

eat clean

write daily gratitude list

6
7
8
9
10
11
noon
1
2
3
4
5
6
7
8
9
10
11
midnight

to do

breakfast

today I am grateful for:

lunch

dinner

snacks

cardio

circuit training

preform as many reps as possible w/i time constraint

45s rest between set

water

reflection
diagonal Plate chop (30s each side) ____________________
Sqaut jump (3os) ________________________________
Reverse lunge (60s) ______________________________
DB push UP w/ row (60s) ___________________________
Flutter kicks (60-90s) _____________________________
Front Squat (30s) ________________________________
Push Press (30s) _________________________________
Swimmers (60s) _________________________________
Hanging leg raise (30s) ____________________________
Unstable pushups (maxout) _________________________
scissor flutter kicks (60s) _________________________
DB shoulder press (60s) ___________________________
Good morning (60s) ______________________________
DB chest press on ground (60s) _______________________
hip extensions (60s) ______________________________
Single leg calf raise (30s each side) ____________________
dips (30s) _____________________________________

30s / 30s. (5 min. recovery )

30s / 30s. (5 min. recovery)
30s / 30s. (5 min. recovery)

mm:ss

Run 5 miles (moderate pace)

mm:ss

mm:ss
mm:ss

habits checklist

what do i expect from today?

weather

sunday
week 1
___ ___ , ___

wake up by 6 a.m.

dont buy anything

meditate

pleasure read

take medicine

process & Set goals

set daily priorities

journal

Stay Clean & sober

Do something altrusitic

eat clean

write daily gratitude list

6
7
8
9
10
11
noon
1
2
3
4
5
6
7
8
9
10
11
midnight

to do

breakfast

today I am grateful for:

lunch

dinner

snacks

water

reflection
strength training average weight

process

arms ____ Shoulders ____ squats _____

5 mile run
best time ____ AVG. TIme ____

30s / 30s
BEST time ____ avg. time ____

interval run 1

set goals

best time ____ avg. time ____

habits checklist

what do i expect from today?

weather

MOnday
week 2
___ ___ , ___

wake up by 6 a.m.

dont buy anything

meditate

cardio

take medicine

strength

set daily priorities

journal

Stay Clean & sober

Do something altrusitic

eat clean

write daily gratitude list

6
7
8
9
10
11
noon
1
2
3
4
5
6
7
8
9
10
11
midnight

to do

today I am grateful for:

breakfast
1

lunch

dinner

snacks

cardio
interval run 1

strength

water

reflection
back squat
: 2 x 12, 1 x 10 ;
DB lunge
: 3 x 10 ;
RDL
: 3 x 12 ;
DB chest press
: 3 x 12 ;
db incline chest press : 3 x 12 ;
lat pull down
: 3 x 12 ;
seated row
: 3 x 12 ;
db bentover row
: 3 x 12 ;
db bicep curl
: 3 x 12 ;
db hammer curl
: 3 x 12 ;

10 x 40 yds. (3 min. recovery )

8 x 40 yds. (2 min. recovery)
6 x 40 yds. (90 Sec. recovery)
4 x 40 yds. (60 Sec. recovery)
2 x 40 yds. (30 sec. recovery)
1 x 40 yds.
mm:ss

lbs
lbs
lbs
lbs
lbs
lbs
lbs
lbs
lbs
lbs

mm:ss
mm:ss
mm:ss
mm:ss
mm:ss

habits checklist

what do i expect from today?

weather

Tuesday
week 2
___ ___ , ___

wake up by 6 a.m.

dont buy anything

meditate

cardio

take medicine

circuit training

set daily priorities

journal

Stay Clean & sober

Do something altrusitic

eat clean

write daily gratitude list

6
7
8
9
10
11
noon
1
2
3
4
5
6
7
8
9
10
11
midnight

to do

breakfast

today I am grateful for:

lunch

dinner

snacks

water

cardio

circuit training

preform as many reps as possible w/i time constraint

45s rest between sets

reflection
diagonal Plate chop (30s each side) ____________________
Sqaut jump (3os) ________________________________
Reverse lunge (60s) ______________________________
DB push UP w/ row (60s) ___________________________
Flutter kicks (60-90s) _____________________________
Front Squat (30s) ________________________________
Push Press (30s) _________________________________
Swimmers (60s) _________________________________
Hanging leg raise (30s) ____________________________
Unstable pushups (maxout) _________________________
scissor flutter kicks (60s) _________________________
DB shoulder press (60s) ___________________________
Good morning (60s) ______________________________
DB chest press on ground (60s) _______________________
hip extensions (60s) ______________________________
Single leg calf raise (30s each side) ____________________
dips (30s) _____________________________________

30s / 30s. (5 min. recovery )

30s / 30s. (5 min. recovery)
30s / 30s. (5 min. recovery)

mm:ss

Run 5 miles (Goal <1 hour)

mm:ss

mm:ss
mm:ss

habits checklist

what do i expect from today?

weather

Wednesday
week 2
___ ___ , ___

wake up by 6 a.m.

dont buy anything

meditate

cardio

take medicine

strength

set daily priorities

journal

Stay Clean & sober

Do something altrusitic

eat clean

write daily gratitude list

6
7
8
9
10
11
noon
1
2
3
4
5
6
7
8
9
10
11
midnight

to do

breakfast

today I am grateful for:

lunch

dinner

snacks

cardio
interval run 1

strength

water

reflection
back squat
DB bench step ups
RDL
bench press
db flys
lat pull down
seated row
db front raise
db lateral raise
tricep push down

: 2 x 12, 1 x 10 ;
: 3 x 10 ;
: 3 x 12 ;
: 3 x 12 ;
: 3 x 12 ;
: 3 x 12 ;
: 3 x 12 ;
: 3 x 12 ;
: 3 x 12 ;
: 3 x 12 ;

10 x 40 yds. (3 min. recovery )

8 x 40 yds. (2 min. recovery)
6 x 40 yds. (90 Sec. recovery)
4 x 40 yds. (60 Sec. recovery)
2 x 40 yds. (30 sec. recovery)
1 x 40 yds.
mm:ss

lbs
lbs
lbs
lbs
lbs
lbs
lbs
lbs
lbs
lbs

mm:ss
mm:ss
mm:ss
mm:ss
mm:ss

habits checklist

what do i expect from today?

weather

Thursday
week 2
___ ___ , ___

wake up by 6 a.m.

dont buy anything

meditate

cardio

take medicine

strength

set daily priorities

journal

Stay Clean & sober

Do something altrusitic

eat clean

write daily gratitude list

6
7
8
9
10
11
noon
1
2
3
4
5
6
7
8
9
10
11
midnight

to do

breakfast

today I am grateful for:

lunch

dinner

snacks

cardio

circuit training

preform as many reps as possible w/i time constraint

45s rest between set

water

reflection
Burpees (30s) _________________________________
lateral lunge (3os) ____________________________
clap push ups (30s) ______________________________
Lunge w/ plate twist (60s) _________________________
Squat hold & Jump (30s) ___________________________
weighted v-up (60s) ______________________________
Superman (60s) _________________________________
diagonal plate chop (30s each side) _____________________
romanian dead lift (60s) ___________________________
flutter kicks (60-90s) ____________________________
pull-up hang (60s) ______________________________
scissor jumps (30s) ______________________________
DB lateral raise (60s) ____________________________
scissor flutter kicks (60s) _________________________
standing hip flexion (60s) __________________________
Standing hip abduction (30s) _________________________
shoulder burn circuit (60s hold, 6 x 20s, 60s hold) ____________

30s / 30s. (5 min. recovery )

30s / 30s. (5 min. recovery)
30s / 30s. (5 min. recovery)

mm:ss

Run 5 miles (Goal <1 hr, 20 min)

mm:ss

mm:ss
mm:ss

habits checklist

what do i expect from today?

weather

friday
week 2
___ ___ , ___

wake up by 6 a.m.

dont buy anything

meditate

cardio

take medicine

strength

set daily priorities

journal

Stay Clean & sober

Do something altrusitic

eat clean

write daily gratitude list

6
7
8
9
10
11
noon
1
2
3
4
5
6
7
8
9
10
11
midnight

to do

breakfast

today I am grateful for:

lunch

dinner

snacks

cardio
interval run 1

strength

water

reflection
back squat
DB bench step ups
RDL
incline bench press
db pull over
pull up hang
seated row
db overhead press
db hammer curl
dips

: 2 x 12, 1 x 10 ;
: 3 x 10 ;
: 3 x 12 ;
: 3 x 12 ;
: 3 x 12 ;
: 3 x 20s
: 3 x 12 ;
: 3 x 12 ;
: 3 x 12 ;
: 3 x 12 ;

10 x 40 yds. (3 min. recovery )

8 x 40 yds. (2 min. recovery)
6 x 40 yds. (90 Sec. recovery)
4 x 40 yds. (60 Sec. recovery)
2 x 40 yds. (30 sec. recovery)
1 x 40 yds.
mm:ss

lbs
lbs
lbs
lbs
lbs
lbs
lbs
lbs
lbs

mm:ss
mm:ss
mm:ss
mm:ss
mm:ss

habits checklist

what do i expect from today?

weather

saturday
week 2
___ ___ , ___

wake up by 6 a.m.

dont buy anything

meditate

cardio

take medicine

strength

set daily priorities

journal

Stay Clean & sober

Do something altrusitic

eat clean

write daily gratitude list

6
7
8
9
10
11
noon
1
2
3
4
5
6
7
8
9
10
11
midnight

to do

breakfast

today I am grateful for:

lunch

dinner

snacks

cardio

circuit training

preform as many reps as possible w/i time constraint

45s rest between set

water

reflection
diagonal Plate chop (30s each side) ____________________
Sqaut jump (3os) ________________________________
Reverse lunge (60s) ______________________________
DB push UP w/ row (60s) ___________________________
Flutter kicks (60-90s) _____________________________
Front Squat (30s) ________________________________
Push Press (30s) _________________________________
Swimmers (60s) _________________________________
Hanging leg raise (30s) ____________________________
Unstable pushups (maxout) _________________________
scissor flutter kicks (60s) _________________________
DB shoulder press (60s) ___________________________
Good morning (60s) ______________________________
DB chest press on ground (60s) _______________________
hip extensions (60s) ______________________________
Single leg calf raise (30s each side) ____________________
dips (30s) _____________________________________

30s / 30s. (5 min. recovery )

30s / 30s. (5 min. recovery)
30s / 30s. (5 min. recovery)

mm:ss

Run 5 miles (moderate pace)

mm:ss

mm:ss
mm:ss

habits checklist

what do i expect from today?

weather

sunday
week 2
___ ___ , ___

wake up by 6 a.m.

dont buy anything

meditate

pleasure read

take medicine

process & set goals

set daily priorities

journal

Stay Clean & sober

Do something altrusitic

eat clean

write daily gratitude list

6
7
8
9
10
11
noon
1
2
3
4
5
6
7
8
9
10
11
midnight

to do

breakfast

today I am grateful for:

lunch

dinner

snacks

water

reflection
strength training average weight

process

arms ____ Shoulders ____ squats _____

5 mile run
best time ____ AVG. TIme ____

30s / 30s
BEST time ____ avg. time ____

interval run 1

set goals

best time ____ avg. time ____

habits checklist

what do i expect from today?

weather

MOnday
week 3
___ ___ , ___

wake up by 6 a.m.

dont buy anything

meditate

cardio

take medicine

strength

set daily priorities

journal

Stay Clean & sober

Do something altrusitic

eat clean

write daily gratitude list

6
7
8
9
10
11
noon
1
2
3
4
5
6
7
8
9
10
11
midnight

to do

today I am grateful for:

breakfast
1

lunch

dinner

snacks

cardio
interval run 1

strength

water

reflection
back squat
: 2 x 12, 1 x 10 ;
DB lunge
: 3 x 10 ;
RDL
: 3 x 12 ;
DB chest press
: 3 x 12 ;
db incline chest press : 3 x 12 ;
lat pull down
: 3 x 12 ;
seated row
: 3 x 12 ;
db bentover row
: 3 x 12 ;
db bicep curl
: 3 x 12 ;
db hammer curl
: 3 x 12 ;

10 x 40 yds. (3 min. recovery )

8 x 40 yds. (2 min. recovery)
6 x 40 yds. (90 Sec. recovery)
4 x 40 yds. (60 Sec. recovery)
2 x 40 yds. (30 sec. recovery)
1 x 40 yds.
mm:ss

lbs
lbs
lbs
lbs
lbs
lbs
lbs
lbs
lbs
lbs

mm:ss
mm:ss
mm:ss
mm:ss
mm:ss

habits checklist

what do i expect from today?

weather

Tuesday
week 3
___ ___ , ___

wake up by 6 a.m.

dont buy anything

meditate

cardio

take medicine

circuit training

set daily priorities

journal

Stay Clean & sober

Do something altrusitic

eat clean

write daily gratitude list

6
7
8
9
10
11
noon
1
2
3
4
5
6
7
8
9
10
11
midnight

to do

breakfast

today I am grateful for:

lunch

dinner

snacks

water

cardio

circuit training

preform as many reps as possible w/i time constraint

45s rest between sets

reflection
diagonal Plate chop (30s each side) ____________________
Sqaut jump (3os) ________________________________
Reverse lunge (60s) ______________________________
DB push UP w/ row (60s) ___________________________
Flutter kicks (60-90s) _____________________________
Front Squat (30s) ________________________________
Push Press (30s) _________________________________
Swimmers (60s) _________________________________
Hanging leg raise (30s) ____________________________
Unstable pushups (maxout) _________________________
scissor flutter kicks (60s) _________________________
DB shoulder press (60s) ___________________________
Good morning (60s) ______________________________
DB chest press on ground (60s) _______________________
hip extensions (60s) ______________________________
Single leg calf raise (30s each side) ____________________
dips (30s) _____________________________________

30s / 30s. (5 min. recovery )

30s / 30s. (5 min. recovery)
30s / 30s. (5 min. recovery)

mm:ss

Run 5 miles (Goal <1 hour)

mm:ss

mm:ss
mm:ss

habits checklist

what do i expect from today?

weather

Wednesday
week 3
___ ___ , ___

wake up by 6 a.m.

dont buy anything

meditate

cardio

take medicine

strength

set daily priorities

journal

Stay Clean & sober

Do something altrusitic

eat clean

write daily gratitude list

6
7
8
9
10
11
noon
1
2
3
4
5
6
7
8
9
10
11
midnight

to do

breakfast

today I am grateful for:

lunch

dinner

snacks

cardio
interval run 1

strength

water

reflection
back squat
DB bench step ups
RDL
bench press
db flys
lat pull down
seated row
db front raise
db lateral raise
tricep push down

: 2 x 12, 1 x 10 ;
: 3 x 10 ;
: 3 x 12 ;
: 3 x 12 ;
: 3 x 12 ;
: 3 x 12 ;
: 3 x 12 ;
: 3 x 12 ;
: 3 x 12 ;
: 3 x 12 ;

10 x 40 yds. (3 min. recovery )

8 x 40 yds. (2 min. recovery)
6 x 40 yds. (90 Sec. recovery)
4 x 40 yds. (60 Sec. recovery)
2 x 40 yds. (30 sec. recovery)
1 x 40 yds.
mm:ss

lbs
lbs
lbs
lbs
lbs
lbs
lbs
lbs
lbs
lbs

mm:ss
mm:ss
mm:ss
mm:ss
mm:ss

habits checklist

what do i expect from today?

weather

Thursday
week 3
___ ___ , ___

wake up by 6 a.m.

dont buy anything

meditate

cardio

take medicine

strength

set daily priorities

journal

Stay Clean & sober

Do something altrusitic

eat clean

write daily gratitude list

6
7
8
9
10
11
noon
1
2
3
4
5
6
7
8
9
10
11
midnight

to do

breakfast

today I am grateful for:

lunch

dinner

snacks

cardio

circuit training

preform as many reps as possible w/i time constraint

45s rest between set

water

reflection
Burpees (30s) _________________________________
lateral lunge (3os) ____________________________
clap push ups (30s) ______________________________
Lunge w/ plate twist (60s) _________________________
Squat hold & Jump (30s) ___________________________
weighted v-up (60s) ______________________________
Superman (60s) _________________________________
diagonal plate chop (30s each side) _____________________
romanian dead lift (60s) ___________________________
flutter kicks (60-90s) ____________________________
pull-up hang (60s) ______________________________
scissor jumps (30s) ______________________________
DB lateral raise (60s) ____________________________
scissor flutter kicks (60s) _________________________
standing hip flexion (60s) __________________________
Standing hip abduction (30s) _________________________
shoulder burn circuit (60s hold, 6 x 20s, 60s hold) ____________

30s / 30s. (5 min. recovery )

30s / 30s. (5 min. recovery)
30s / 30s. (5 min. recovery)

mm:ss

Run 5 miles (Goal <1 hr, 20 min)

mm:ss

mm:ss
mm:ss

habits checklist

what do i expect from today?

weather

friday
week 3
___ ___ , ___

wake up by 6 a.m.

dont buy anything

meditate

cardio

take medicine

strength

set daily priorities

journal

Stay Clean & sober

Do something altrusitic

eat clean

write daily gratitude list

6
7
8
9
10
11
noon
1
2
3
4
5
6
7
8
9
10
11
midnight

to do

breakfast

today I am grateful for:

lunch

dinner

snacks

cardio
interval run 1

strength

water

reflection
back squat
DB bench step ups
RDL
incline bench press
db pull over
pull up hang
seated row
db overhead press
db hammer curl
dips

: 2 x 12, 1 x 10 ;
: 3 x 10 ;
: 3 x 12 ;
: 3 x 12 ;
: 3 x 12 ;
: 3 x 20s
: 3 x 12 ;
: 3 x 12 ;
: 3 x 12 ;
: 3 x 12 ;

10 x 40 yds. (3 min. recovery )

8 x 40 yds. (2 min. recovery)
6 x 40 yds. (90 Sec. recovery)
4 x 40 yds. (60 Sec. recovery)
2 x 40 yds. (30 sec. recovery)
1 x 40 yds.
mm:ss

lbs
lbs
lbs
lbs
lbs
lbs
lbs
lbs
lbs

mm:ss
mm:ss
mm:ss
mm:ss
mm:ss

habits checklist

what do i expect from today?

weather

saturday
week 3
___ ___ , ___

wake up by 6 a.m.

dont buy anything

meditate

cardio

take medicine

strength

set daily priorities

journal

Stay Clean & sober

Do something altrusitic

eat clean

write daily gratitude list

6
7
8
9
10
11
noon
1
2
3
4
5
6
7
8
9
10
11
midnight

to do

breakfast

today I am grateful for:

lunch

dinner

snacks

cardio

circuit training

preform as many reps as possible w/i time constraint

45s rest between set

water

reflection
diagonal Plate chop (30s each side) ____________________
Sqaut jump (3os) ________________________________
Reverse lunge (60s) ______________________________
DB push UP w/ row (60s) ___________________________
Flutter kicks (60-90s) _____________________________
Front Squat (30s) ________________________________
Push Press (30s) _________________________________
Swimmers (60s) _________________________________
Hanging leg raise (30s) ____________________________
Unstable pushups (maxout) _________________________
scissor flutter kicks (60s) _________________________
DB shoulder press (60s) ___________________________
Good morning (60s) ______________________________
DB chest press on ground (60s) _______________________
hip extensions (60s) ______________________________
Single leg calf raise (30s each side) ____________________
dips (30s) _____________________________________

30s / 30s. (5 min. recovery )

30s / 30s. (5 min. recovery)
30s / 30s. (5 min. recovery)

mm:ss

Run 5 miles (moderate pace)

mm:ss

mm:ss
mm:ss

habits checklist

what do i expect from today?

weather

sunday
week 3
___ ___ , ___

wake up by 6 a.m.

dont buy anything

meditate

pleasure read

take medicine

process & set goals

set daily priorities

journal

Stay Clean & sober

Do something altrusitic

eat clean

write daily gratitude list

6
7
8
9
10
11
noon
1
2
3
4
5
6
7
8
9
10
11
midnight

to do

breakfast

today I am grateful for:

lunch

dinner

snacks

water

reflection
strength training average weight

process

arms ____ Shoulders ____ squats _____

5 mile run
best time ____ AVG. TIme ____

30s / 30s
BEST time ____ avg. time ____

interval run 1

set goals

best time ____ avg. time ____