Working Wounded - Single Arm Template
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Week 1
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MondayTuesdayWednesdayThursdayFridaySaturdaySunday
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Squat WendlerRest DaySingle Arm DB Press WendlerDeadlift WendlerRest DayConditioningRest Day
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Pistol Volume TrainingMobility/RecoverySide Plank 20 sec x 8 per minGlute Ham Raise 3x10Mobility/RecoveryMobility/RecoveryMobility/Recovery
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Front Plank 20 sec x 8 per minMobility/RecoveryGlute Ham Situp 3x10
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Mobility/RecoveryMobility/Recovery
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Week 2
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MondayTuesdayWednesdayThursdayFridaySaturdaySunday
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Squat WendlerRest DaySingle Arm DB Press WendlerDeadlift WendlerRest DayConditioningRest Day
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Pistol Volume TrainingMobility/RecoverySide Plank 20 sec x 8 per minGlute Ham Raise 3x10Mobility/RecoveryMobility/RecoveryMobility/Recovery
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Front Plank 20 sec x 8 per minMobility/RecoveryGlute Ham Situp 3x10
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Mobility/RecoveryMobility/Recovery
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Week 3
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MondayTuesdayWednesdayThursdayFridaySaturdaySunday
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Squat WendlerRest DaySingle Arm DB Press WendlerDeadlift WendlerRest DayConditioningRest Day
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Pistol Volume TrainingMobility/RecoverySide Plank 20 sec x 8 per minGlute Ham Raise 3x10Mobility/RecoveryMobility/RecoveryMobility/Recovery
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Front Plank 20 sec x 8 per minMobility/RecoveryGlute Ham Situp 3x10
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Mobility/RecoveryMobility/Recovery
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Week 4 - DELOAD!
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MondayTuesdayWednesdayThursdayFridaySaturdaySunday
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Squat WendlerRest DaySingle Arm DB Press WendlerDeadlift WendlerRest DayRest DayRest Day
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Mobility/RecoveryMobility/RecoveryMobility/RecoveryMobility/RecoveryMobility/RecoveryMobility/RecoveryMobility/Recovery
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