Week 2 - Dark Wolf Foundation Protocol Phase 0

DAY 8 Monday

Upper Body Strength

Warm-up

40 meter Kettlebell Rack Carry (moderate weight)
20 Band Clamshells (each side)
15 Scapular Push-ups
Rest 60 seconds

Main Work

A1) Bench Press

30X1 TEMPO

6 reps × 1 set, 4-6 reps × 2 sets (drop reps as you build weight)
RPE 7 (build from last week, moderate increase)
Rest 45 seconds, then immediately to A2

A2) Dumbbell Single Arm Row

2111 TEMPO

6-8 reps each arm × 3 sets
RPE 6-7 (controlled, focus on scapular retraction)
Rest 90 seconds, return to A1

B1) Supinated Grip Pull-ups

21X2 TEMPO

6-10 reps × 3 sets
RPE 7-8 (slower eccentric than last week)
Rest 60 seconds, then to B2

B2) Forearm Plank

45 seconds unbroken × 3 sets (add load if 45s is easy)
RPE 7
Rest 60 seconds, return to B1

Conditioning

C) 4 rounds NOT for time:

40 seconds Wall Sit
12 Diamond Push-ups @ 2111 tempo
45 Double-unders (or 130 singles)
Rest as needed between rounds

Target RPE 6-7 - focus on quality over speed

Cool-down

2-3 minutes easy bike
Doorway pec stretch - 60 seconds each side
Banded shoulder distraction - 60 seconds each arm

DAY 9 Tuesday

MAF Run

DURATION 30-60 minutes

Choose duration based on your schedule and recovery status. 30 minutes minimum, 60 minutes maximum.

Protocol

Heart Rate: At or below (180 - your age)
Breathing: Nasal only - if you need to mouth breathe, slow down
Pace: Conversational - you should be able to hold full conversation
RPE: 3-4 out of 10 (easy to moderate)
Terrain: Flat to rolling preferred
Surface: Consistent (road, track, or smooth trail)

◆ Focus Points

This is RECOVERY running - not fitness testing
Track your pace at MAF HR - this will improve over weeks
If HR spikes above MAF, walk until it drops back down
Weather affects HR - adjust pace accordingly (heat raises HR)
This builds aerobic base without interfering with lifting recovery

Post-Run

5-10 minutes easy walking cooldown
Light stretching (calves, hip flexors, quads)
Hydrate and fuel appropriately
Log: Distance, time, average HR, average pace, how you felt

DAY 10 Wednesday

Squat Strength + Midline

Warm-up

10 Bird Dog (each side)
30 seconds Plank Hold
30 seconds Plank March
Rest 60-90 seconds

Main Work

A) Back Squat

32X1 TEMPO

5 reps × 4 sets
RPE 7 (build from last week, maintain tempo)
Rest 2-3 minutes

B1) Bulgarian Split Squat

20X1 TEMPO

5-6 reps each leg × 3 sets
RPE 7 (slightly fewer reps, more load)
Rest 60 seconds, then to B2

B2) Strict Pull-ups

31X2 TEMPO

3-5 reps × 3 sets (slower eccentric)
RPE 8 (challenging tempo)
Rest 60 seconds, return to B1

C1) Single Leg Romanian Deadlift

31X1 TEMPO

5-6 reps each leg × 3 sets
RPE 6-7 (slightly heavier than Week 1)
Rest 60 seconds, then to C2

C2) Seated Dumbbell Shoulder Press

31X1 TEMPO

6-8 reps × 3 sets
RPE 6-7
Rest 60 seconds, return to C1

Conditioning

D) 9-minute continuous grind:

40 meter Heavy Farmers Carry (heavier than Week 1)
8 Banded Pull-throughs
4 Strict Toes-to-Bar
6 Kipping Toes-to-Bar
2 Wall Walks

Target RPE 6-7 - steady, sustainable pace

Cool-down

2 minutes easy bike
Quad stretch - 60 seconds each leg
Seated spinal twist - 60 seconds each side

DAY 11 Thursday

MAF Run

DURATION 30-60 minutes

Choose duration based on your schedule and recovery status. 30 minutes minimum, 60 minutes maximum.

Protocol

Heart Rate: At or below (180 - your age)
Breathing: Nasal only - if you need to mouth breathe, slow down
Pace: Conversational - you should be able to hold full conversation
RPE: 3-4 out of 10 (easy to moderate)
Terrain: Flat to rolling preferred
Surface: Consistent (road, track, or smooth trail)

◆ Focus Points

This is RECOVERY running - not fitness testing
Track your pace at MAF HR - this will improve over weeks
If HR spikes above MAF, walk until it drops back down
Weather affects HR - adjust pace accordingly (heat raises HR)
This builds aerobic base without interfering with lifting recovery

Post-Run

5-10 minutes easy walking cooldown
Light stretching (calves, hip flexors, quads)
Hydrate and fuel appropriately
Log: Distance, time, average HR, average pace, how you felt

DAY 12 Friday

Olympic Lifting + CrossFit WOD

Warm-up

6 Empty Bar Muscle Cleans
6 Empty Bar Push Jerks
20 Hollow Body Rocks
Rest 60 seconds

Main Work

A) Hang Power Clean + Push Jerk Complex

Build to a tough complex (1+1) in 10 minutes
RPE 7-8 (prioritize bar path and catch position)
Rest as needed between attempts

B) Push Press

21X2 TEMPO

5 reps × 3 sets
RPE 7 (build from last week)
Rest 2 minutes

Conditioning

C) AMRAP 12 minutes:

10 Dumbbell Thrusters (50/35 lbs)
15 Kettlebell Swings (53/35 lbs)
20 Sit-ups

Target RPE 7-8 - sustainable pace, aim for 5+ rounds

Cool-down

3 minutes easy walk or bike
Overhead tricep stretch - 60 seconds each arm
Doorway pec stretch - 60 seconds each side
Child's pose - 90 seconds

DAY 13 Saturday

Long Run

DURATION 60-90 minutes

ZONE TARGET Zone 2 (pure LSD)

Week 2 long run continues aerobic base building. Stay at or below MAF HR. Build duration from Week 1 if you feel recovered.

Protocol

Start easy - first 10-15 minutes should feel very comfortable
Settle into steady Zone 2 pace (at or below MAF HR)
Focus on consistent effort, not pace
Walk hills if needed to keep HR in zone
Fuel: Bring water/nutrition for runs over 75 minutes

Post-Run

10-15 minutes walking cooldown
Extended stretching routine (15-20 minutes)
Refuel within 30 minutes (carbs + protein)
Hydrate aggressively for next 2-3 hours
Log: Distance, time, average HR, nutrition used, how you felt

DAY 14 Sunday

Full Rest

Complete rest day. No training. No optional work.

Recovery Activities (Optional)

Light stretching or mobility (10-15 minutes max)
Easy walking (20-30 minutes, purely recreational)
Foam rolling or massage
Meal prep for the week ahead
Review training logs and plan next week

Focus Areas

Sleep: Prioritize 8-9 hours tonight
Nutrition: Focus on whole foods, adequate protein
Hydration: Drink plenty of water throughout day
Mental recovery: Spend time with family, hobbies, relaxation
Reflection: Assess the week - what went well, what needs adjustment

Week 2 Complete

Week 2 complete. Two weeks down. Assess recovery trends and HRV patterns.