DarkWolf Mission Log
Phase 0 / Week 5
Foundation Protocol
Week 5
Development Phase - Days 29-35
Week 5 Overview
Focus
Continued volume progression, maintaining intensity
Lifting RPE Target
7-8
Running Focus
MAF runs 30-60 min, long run 80-100 min with Zone 3 finish
DAY 29
Monday
Upper Body Strength
Warm-up
Assault Bike 30 seconds (increase pace each set)
6 Single Arm Landmine Press (each arm, light to moderate)
8 Banded Face Pulls
Rest walk 60 seconds
6 Single Arm Landmine Press (each arm, light to moderate)
8 Banded Face Pulls
Rest walk 60 seconds
Main Work
A1)
Bench Press (alternating arms)
30X0 TEMPO
6-8 reps × 1 set, 4-6 reps × 2 sets
RPE 7-8 (one arm presses while other holds lockout - very challenging)
Rest 45 seconds, then immediately to A2
RPE 7-8 (one arm presses while other holds lockout - very challenging)
Rest 45 seconds, then immediately to A2
A2)
Supinated Bent Over Row
21X1 TEMPO
6-8 reps × 1 set, 4-6 reps × 2 sets
RPE 7-8 (underhand grip increases bicep engagement)
Rest 90 seconds, return to A1
RPE 7-8 (underhand grip increases bicep engagement)
Rest 90 seconds, return to A1
B1)
Dumbbell Suitcase Lateral Box Step Overs
2010 TEMPO
10-12 reps × 3 sets (step over box laterally)
RPE 7 (suitcase hold challenges anti-lateral flexion)
Rest 30 seconds, then to B2
RPE 7 (suitcase hold challenges anti-lateral flexion)
Rest 30 seconds, then to B2
B2)
Supinated Ring Rows
21X1 TEMPO
8-10 reps × 3 sets
RPE 7 (underhand grip, controlled tempo)
Rest 30 seconds, return to B1
RPE 7 (underhand grip, controlled tempo)
Rest 30 seconds, return to B1
B3)
Weighted Plank (feet elevated on box)
45-60 seconds unbroken × 3 sets
RPE 7-8 (plate on back, feet elevated increases difficulty)
Rest 60 seconds
RPE 7-8 (plate on back, feet elevated increases difficulty)
Rest 60 seconds
Conditioning
C) 3 rounds NOT for time:
30 seconds One-Leg Wall Sit (each leg)
AMRAP Russian Twists in 30 seconds (20/14 lb medicine ball)
10 Dumbbell Power Cleans (moderate weight)
Rest as needed between rounds
AMRAP Russian Twists in 30 seconds (20/14 lb medicine ball)
10 Dumbbell Power Cleans (moderate weight)
Rest as needed between rounds
Target RPE 7
Cool-down
3 minutes easy bike
Doorway pec stretch - 90 seconds each side
Lat stretch on rig - 90 seconds each side
Doorway pec stretch - 90 seconds each side
Lat stretch on rig - 90 seconds each side
DAY 30
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 31
Wednesday
Squat Strength + Midline
Warm-up
10 Quadruped Thoracic Rotation (each side)
1 Wall Walk + 10 second Handstand Hold + 10 Shoulder Taps
10 Quadruped Hip Extensions (each leg)
Rest 60 seconds
1 Wall Walk + 10 second Handstand Hold + 10 Shoulder Taps
10 Quadruped Hip Extensions (each leg)
Rest 60 seconds
Main Work
A)
Back Squat
31X1 TEMPO
2.2 rest 15s between doubles/rest 2-3 min between sets × 4 sets
RPE 8 (cluster format, build weight each set)
Rest 2-3 minutes between sets
RPE 8 (cluster format, build weight each set)
Rest 2-3 minutes between sets
B1)
Rear Foot Elevated Split Squat (Dumbbells at sides)
30X1 TEMPO
6-8 reps each leg × 3 sets
RPE 7-8 (slow eccentric builds control)
Rest 60 seconds, then to B2
RPE 7-8 (slow eccentric builds control)
Rest 60 seconds, then to B2
B2)
Strict Pull-ups
30 seconds AMRAP × 3 sets (accumulate reps, no kipping)
RPE 8 (aim for quality reps throughout time)
Rest 90 seconds, return to B1
RPE 8 (aim for quality reps throughout time)
Rest 90 seconds, return to B1
C1)
Single Arm Cross Body Romanian Deadlift
3111 TEMPO
4-5 reps each arm × 3 sets
RPE 7 (dumbbell crosses body, challenges balance)
Rest 60 seconds, then to C2
RPE 7 (dumbbell crosses body, challenges balance)
Rest 60 seconds, then to C2
C2)
Seated Arnold Press
2112 TEMPO
6-8 reps × 1 set, 4-6 reps × 2 sets
RPE 7-8 (rotation adds complexity)
Rest 60 seconds, return to C1
RPE 7-8 (rotation adds complexity)
Rest 60 seconds, return to C1
Conditioning
D) 10-minute continuous grind:
10 meter Seated Heavy Farmers Carry (sit on floor, carry weight forward)
10 meter Dumbbell Bear Crawl (20/15 lb dumbbells in hands)
10 Ring Rows (hold 1 second at top of each rep)
10 Strict Toes-to-Bar
20 meter Dual Kettlebell Overhead Carry (moderate weight)
10 meter Dumbbell Bear Crawl (20/15 lb dumbbells in hands)
10 Ring Rows (hold 1 second at top of each rep)
10 Strict Toes-to-Bar
20 meter Dual Kettlebell Overhead Carry (moderate weight)
Target RPE 7 - complete as many rounds as possible
Cool-down
3 minutes easy bike
Hip flexor stretch - 2 minutes each leg
Seated twist - 90 seconds each side
Hip flexor stretch - 2 minutes each leg
Seated twist - 90 seconds each side
DAY 32
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 33
Friday
Olympic Lifting + CrossFit WOD
Warm-up
5 Single Arm Kettlebell Z Press (each arm)
15 seconds Star Plank (each side)
20 seconds Psoas March (alternating knees)
15 seconds Star Plank (each side)
20 seconds Psoas March (alternating knees)
Main Work
A)
Complex: 2 Hang Muscle Snatch Above Knee + 2 Below Knee
4 sets
RPE 7 (technical work, focus on positions)
Rest as needed between sets
RPE 7 (technical work, focus on positions)
Rest as needed between sets
B)
Seated Behind Neck Press
31X1 TEMPO
4-6 reps × 3 sets
RPE 7-8 (slow eccentric, ensure shoulder mobility)
Rest 2 minutes between sets
RPE 7-8 (slow eccentric, ensure shoulder mobility)
Rest 2 minutes between sets
Conditioning
C) AMRAP 15 minutes:
10 Thrusters (95/65 lbs)
15 Kettlebell Swings (70/53 lbs)
20 Double-unders
15 Kettlebell Swings (70/53 lbs)
20 Double-unders
Target RPE 8 - sustainable pace, aim for 8+ rounds
Cool-down
3 minutes easy walk
Shoulder circles - 60 seconds forward, 60 seconds backward
Child's pose - 2 minutes
Shoulder circles - 60 seconds forward, 60 seconds backward
Child's pose - 2 minutes
DAY 34
Saturday
Long Run
DURATION
80-100 minutes
ZONE TARGET
Zone 2 with Zone 3 finish
Run first 65-85 minutes at Zone 2 (at or below MAF HR). Final 15 minutes, build pace into Zone 3 (comfortably hard, sustainable). Focus on smooth transition from Z2 to Z3.
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 35
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 5 Complete
Week 5 complete. Halfway through Development Phase. One more week at this volume before Intensification begins.