DarkWolf Mission Log
Phase 0 / Week 4
Foundation Protocol
Week 4
Development Phase - Days 22-28
Week 4 Overview
Focus
Increased volume and intensity, building work capacity
Lifting RPE Target
7-8
Running Focus
MAF runs, long run 75-100 min with final 10-15 min Zone 3 pickups
DAY 22
Monday
Upper Body Strength
Warm-up
6-8 Half Kneeling Landmine Press (each arm) @ 2111 tempo
10 Side Plank Clamshells (each side)
10 Single Arm Dumbbell Powell Raise (each arm)
Rest 60 seconds
10 Side Plank Clamshells (each side)
10 Single Arm Dumbbell Powell Raise (each arm)
Rest 60 seconds
Main Work
A1)
Bench Press (glute bridge position)
30X0 TEMPO
6-8 reps × 1 set, 4-6 reps × 2 sets
RPE 7-8 (glutes elevated on bench, increased difficulty)
Rest 45 seconds, then to A2
RPE 7-8 (glutes elevated on bench, increased difficulty)
Rest 45 seconds, then to A2
A2)
Barbell Prone Row
21X1 TEMPO
6-8 reps × 1 set, 4-6 reps × 2 sets
RPE 7-8 (chest on bench)
Rest 90 seconds, return to A1
RPE 7-8 (chest on bench)
Rest 90 seconds, return to A1
B1)
Dumbbell Box Step-ups (DBs at sides)
10-12 alternating reps × 3 sets (20 inch box)
RPE 7 (moderate weight)
Rest 30 seconds, then to B2
RPE 7 (moderate weight)
Rest 30 seconds, then to B2
B2)
False Grip Ring Rows
2011 TEMPO
6-10 reps × 3 sets
RPE 7-8 (false grip makes this significantly harder)
Rest 30 seconds, return to B1
RPE 7-8 (false grip makes this significantly harder)
Rest 30 seconds, return to B1
B3)
Weighted Plank
45-60 seconds unbroken (plate on back) × 3 sets
RPE 7-8
Rest 60 seconds
RPE 7-8
Rest 60 seconds
Conditioning
C) 3 rounds NOT for time:
60 seconds Wall Sit
AMRAP Sit-ups in 30 seconds
10 Alternating Dumbbell Muscle Snatch
Rest as needed
AMRAP Sit-ups in 30 seconds
10 Alternating Dumbbell Muscle Snatch
Rest as needed
Target RPE 7
Cool-down
2-3 minutes easy bike
Pec minor stretch - 90 seconds each side
Lat stretch - 90 seconds each side
Pec minor stretch - 90 seconds each side
Lat stretch - 90 seconds each side
DAY 23
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)
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
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
Light stretching (calves, hip flexors, quads)
Hydrate and fuel appropriately
Log: Distance, time, average HR, average pace, how you felt
DAY 24
Wednesday
Squat Strength + Midline
Warm-up
30 seconds Glute Bridge Hold
2 Wall Walks
10 Back Extensions
Rest 60 seconds
2 Wall Walks
10 Back Extensions
Rest 60 seconds
Main Work
A)
Back Squat
32X1 TEMPO
3 reps × 4 sets
RPE 8 (build from last week)
Rest 2-3 minutes
RPE 8 (build from last week)
Rest 2-3 minutes
B1)
Bulgarian Split Squat (KB front rack)
20X1 TEMPO
4-6 reps each leg × 3 sets
RPE 7-8 (kettlebell increases difficulty)
Rest 60 seconds, then to B2
RPE 7-8 (kettlebell increases difficulty)
Rest 60 seconds, then to B2
B2)
Strict Chest-to-Bar Pull-ups
21X1 TEMPO
4-6 reps × 3 sets
RPE 8
Rest 60 seconds, return to B1
RPE 8
Rest 60 seconds, return to B1
C1)
Dumbbell Cross Body Romanian Deadlift
3111 TEMPO
6-8 reps each arm × 3 sets
RPE 7 (diagonal pattern, challenging balance)
Rest 60 seconds, then to C2
RPE 7 (diagonal pattern, challenging balance)
Rest 60 seconds, then to C2
C2)
Dual Seated Arnold Press
3111 TEMPO
6-8 reps × 3 sets
RPE 7
Rest 60 seconds, return to C1
RPE 7
Rest 60 seconds, return to C1
Conditioning
D) 10-minute continuous grind:
30 meter Heavy Farmers Carry
30 seconds Ring Plank (externally rotate arms)
5 Dumbbell Renegade Rows (heavy)
10 Weighted Sit-ups
30 meter Dual Kettlebell Overhead Carry (moderate weight)
30 seconds Ring Plank (externally rotate arms)
5 Dumbbell Renegade Rows (heavy)
10 Weighted Sit-ups
30 meter Dual Kettlebell Overhead Carry (moderate weight)
Target RPE 7
Cool-down
3 minutes easy bike
Quad stretch - 90 seconds each leg
Seated forward fold - 2 minutes
Quad stretch - 90 seconds each leg
Seated forward fold - 2 minutes
DAY 25
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)
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
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
Light stretching (calves, hip flexors, quads)
Hydrate and fuel appropriately
Log: Distance, time, average HR, average pace, how you felt
DAY 26
Friday
Olympic Lifting + CrossFit WOD
Warm-up
6 Empty Bar Hang Muscle Snatches
6 Empty Bar Overhead Squats
20 Hollow Body Rocks
6 Empty Bar Overhead Squats
20 Hollow Body Rocks
Main Work
A)
Hang Muscle Snatch
5 reps × 5 sets (focus on upper back engagement)
RPE 6-7 (technical work, not maximal)
Rest as needed
RPE 6-7 (technical work, not maximal)
Rest as needed
B)
Push Press
31X1 TEMPO
4 reps × 4 sets
RPE 7-8 (heavier than previous weeks)
Rest 2 minutes
RPE 7-8 (heavier than previous weeks)
Rest 2 minutes
Conditioning
C) For Time:
21-15-9:
Calories Assault Bike
Dumbbell Thrusters (50/35 lbs)
Toes-to-Bar
Calories Assault Bike
Dumbbell Thrusters (50/35 lbs)
Toes-to-Bar
Target RPE 8-9 - push the pace
Time cap: 12 minutes
Time cap: 12 minutes
Cool-down
3 minutes easy walk
Overhead stretch - 90 seconds each arm
Spinal twist - 90 seconds each side
Child's pose - 2 minutes
Overhead stretch - 90 seconds each arm
Spinal twist - 90 seconds each side
Child's pose - 2 minutes
DAY 27
Saturday
Long Run
DURATION
75-100 minutes
ZONE TARGET
Zone 2 with Zone 3 pickups
Run first 60-85 min at Zone 2 (MAF or below). Final 10-15 minutes, build to Zone 3 (comfortably hard, sustainable).
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
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
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 28
Sunday
Full Rest
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
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
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 4 Complete
Week 4 complete. Development Phase underway. Volume is increasing - recovery is critical.