Week 7 - Dark Wolf Foundation Protocol Phase 0

DAY 43 Monday

Upper Body Strength

Warm-up

Assault Bike 150 meters (increase pace each set)
6 Kettlebell Single Arm Clean and Push Press (each arm)
Rest walk 45 seconds

Main Work

A1) Close Grip Bench Press

30X0 TEMPO

10, 8, 6 reps (build weight each set)
RPE 8-9 (close grip emphasizes triceps)
Rest 90 seconds, then immediately to A2

A2) Prone Barbell Row

21X1 TEMPO

6-8 reps × 3 sets (build weight across sets)
RPE 8 (chest supported on bench)
Rest 90 seconds, return to A1

B1) Contralateral Kettlebell Overhead Reverse Lunge

2110 TEMPO

6 reps each arm × 3 sets (12 reps total per set)
RPE 8 (kettlebell overhead opposite of lunging leg)
Rest 30 seconds, then to B2

B2) Seated Heavy Farmers Carry

12 meters × 3 sets (sit on floor, carry weight forward)
RPE 8 (very heavy dumbbells or kettlebells)
Rest 30 seconds, return to B1

B3) Rower Pike-ups

2121 TEMPO

6-10 reps × 3 sets (feet in rower straps or rings)
RPE 7-8 (pike hips up, controlled tempo)
Rest 90 seconds

Conditioning

C) 3-4 rounds:

30 seconds Weighted Kettlebell Front Rack Wall Sit (heavy)
Rest 15 seconds
30 seconds Feet Elevated Ring Plank (feet up to 30 inch box)
Rest 15 seconds
6-8 Single Arm Dumbbell Preacher Curls @ 2011 tempo (each arm)
Rest 60 seconds

Target RPE 8

Cool-down

3 minutes easy bike or walk
Pec stretch - 2 minutes each side
Lat stretch on rig - 2 minutes each side

DAY 44 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 45 Wednesday

Squat Strength + Midline

Warm-up

2 Turkish Get-ups (right arm)
10 meter Quadruped Crawl (slow and deliberate)
2 Turkish Get-ups (left arm)
10 Alternating Box Step-ups (tall box, keep torso tall)

Main Work

A) Back Squat

00X1 TEMPO

8 reps × 3 sets (55-60% 1RM, focus on speed)
RPE 6-7 (speed work - explosive out of bottom)
Rest 3 minutes between sets

B1) Rear Foot Elevated Split Squat (Kettlebell front rack)

20X1 TEMPO

4-6 reps each leg × 3 sets
RPE 8 (front rack challenges trunk stability)
Rest 60 seconds, then to B2

B2) Weighted Strict Pull-up + Strict C2B + Strict Pull-up Complex

2.4.6 reps × 3 sets (2 pull-ups, 4 chest-to-bar, 6 pull-ups unbroken)
RPE 8-9 (add weight if possible)
Rest 90 seconds, return to B1

C1) Single Leg Back Extension

3011 TEMPO

4-5 reps each leg × 3 sets
RPE 8 (on GHD or floor, hold dumbbell if needed)
Rest 45 seconds, then to C2

C2) Seated Arnold Press

2111 TEMPO

4-6 reps × 3 sets
RPE 8 (controlled rotation)
Rest 90 seconds, return to C1

Conditioning

D) 10 minutes steady effort:

10 meter Handstand Walk (scale to 2 wall walks)
20 meter Reverse Heavy Farmers Carry (walk backwards, tough weight)
15 seconds Side Star Plank (each side)
20 meter Kettlebell Cross Body Carry (each arm, 70/53 lbs)

Target RPE 7-8

Cool-down

3 minutes easy bike
Quad stretch - 2 minutes each leg
Hip flexor stretch - 2 minutes each leg

DAY 46 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 47 Friday

Olympic Lifting + CrossFit WOD

Warm-up

8 Single Arm Landmine Push Press (each arm)
15 seconds Star Side Plank (each side)
30 seconds Kettlebell Dead Bug (slow controlled)

Main Work

A) Complex: 1 Muscle Snatch + 3 Hang Muscle Snatch (below knee)

4 sets
RPE 7-8 (technical work with increasing volume)
Rest as needed between sets

B) Seated Behind Neck Press

31X1 TEMPO

3, 2, 1 reps (build to heavy single)
RPE 9-10 on final set (near-maximal)
Rest as needed between sets

Conditioning

C) For Time:

50-40-30-20-10:
Double-unders
Wall Balls (20/14 lbs to 10'/9')

Target RPE 9 - this should hurt
Time cap: 15 minutes

Cool-down

3 minutes easy walk
Shoulder stretch - 2 minutes each arm
Child's pose - 2 minutes

DAY 48 Saturday

Long Run

DURATION 90-100 minutes

ZONE TARGET Zone 2 with fartlek option

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 49 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 7 Complete

Week 7 complete. First week of Intensification Phase done. This is where it gets real. Assess recovery, sleep, nutrition. Two more weeks at this intensity.