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Week 8 - Dark Wolf Foundation Protocol Phase 0 | Dark Wolf Mission Log
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Phase 0 / Week 8
Foundation Protocol

Week 8

Intensification Phase - Days 50-56

Week 8 Overview
Focus
Maintaining heavy loads, high-intensity WODs
Lifting RPE Target
8-9
Running Focus
MAF runs 30-60 min, long run 90-110 min with embedded tempo option (20-30 min tempo within longer run)
DAY 50 Monday
Upper Body Strength
Warm-up
Assault Bike 0.15/0.12 miles (build pace)
6 Kettlebell Single Arm Strict Press each
10 Band Pull-aparts
Rest 45s
Main Work
A1) Incline Bench Press
30X1 TEMPO
8, 6, 4 reps (build weight)
RPE 8-9
Rest 60s → A2
A2) Chest Supported Dumbbell Row
21X1 TEMPO
6-8 × 3 sets
RPE 8
Rest 90s → A1
B1) Weighted Ring Dips
20X1 TEMPO
6-10 × 3 sets
RPE 8 (add weight if possible)
Rest 60s → B2
B2) Barbell Bent Over Row
21X1 TEMPO
6-8 × 3 sets
RPE 7-8
Rest 60s → B1
B3) L-sit Hold
20-30s × 3 sets
RPE 8
Rest 90s
Conditioning
C) 4 rounds:
30s Weighted Plank (heavy plate)
10 Dumbbell Hammer Curls @ 3011
15 Russian Twists
RPE 7-8
Cool-down
3 min bike
Pec stretch 2 min each
Lat stretch 2 min each
DAY 51 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 52 Wednesday
Squat Strength + Midline
Warm-up
10 Quadruped Thoracic Rotations each
2 Wall Walks
10 Glute Bridges
Rest 60s
Main Work
A) Back Squat
21X1 TEMPO
5, 3, 1 reps (build to heavy single)
RPE 8-9
Rest 3 min
B1) Front Foot Elevated Split Squat
20X1 TEMPO
6-8 each leg × 3
RPE 8
Rest 60s → B2
B2) Strict Chest-to-Bar Pull-ups
Max reps × 3 (aim 5-10)
RPE 8-9
Rest 90s → B1
C1) Single Arm Romanian Deadlift
3111 TEMPO
6-8 each × 3
RPE 7-8
Rest 60s → C2
C2) Half Kneeling Single Arm Press
21X1 TEMPO
6-8 each × 3
RPE 7-8
Rest 60s → C1
Conditioning
D) 12 min grind:
20m Heavy Farmers
10 Strict TTB
3 Wall Walks
30s Ring Plank
RPE 7-8
Cool-down
3 min bike
Quad 2 min each
Hip flexor 2 min each
DAY 53 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 54 Friday
Olympic + WOD
Warm-up
6 Empty Bar Power Snatches
6 Overhead Squats
20 Hollow Rocks
Main Work
A) Power Snatch
Build to heavy single in 10 min
RPE 9
Rest as needed
B) Push Jerk
21X1 TEMPO
5, 3, 2, 1 reps (build)
RPE 8-9
Rest 2-3 min
Conditioning
C) For Time:
21-15-9:
Calorie Row (sub assault bike)
Thrusters (95/65)
Cap: 12 min
RPE 9
Cool-down
3 min walk
Overhead stretch 2 min each
Child's pose 2 min
DAY 55 Saturday
Long Run
DURATION 90-110 minutes
ZONE TARGET Zone 2 OR embedded tempo
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 56 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 8 Complete
Week 8 complete. Two weeks of Intensification down, one to go.
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