🛡️ NOTORIOUS W.O.D — WEEK 2 · DAY 1

Lower Body — Volume Progression
Coach Rich | Parabellum Build Phase

Intent:
Week 2 is about owning the volume you introduced last week.
No reinvention — just tighter execution, slightly higher stress, and more confidence under load.

You should feel stronger than Day 1 last week, not reckless.

🔥 WARM-UP (10–12 min)

Same flow, cleaner movement.

  • 5 min easy walk or bike

  • Hip circles x10 each direction

  • Bodyweight squats x15

  • Glute bridges x20 (+5 from last week)

  • Deep squat hold x45 sec (slow breathing)

⚔️ MAIN LIFT — GVT (PROGRESSION)

Back Squat (or Hack Squat)

  • 10 sets x 10 reps

  • Rest: 60 sec (cap it)

  • Load: Same weight as last week OR +5–10 lb if all reps were clean

Coaching Notes:

  • 4-sec controlled eccentric

  • Pause ½ second at the bottom on last 3 sets

  • Drive up smooth, no grind

  • Identical depth every rep

Progression comes from control first, load second.

🧱 SECONDARY LIFT (PROGRESSION)

Romanian Deadlift

  • 4 x 10 (+2 reps per set)

  • 2–3 sec stretch

  • Hips back, lats tight, bar close

Hamstrings should be talking by set 3.

💥 FS7 FINISHER

Seated or Lying Leg Curl

  • 7 sets x 12–15 reps

  • 30 sec rest

Add reps before weight.
Chase the pump without cheating range.

🛡️ CARRY

Farmer Carry

  • 3–4 rounds x 40 sec

  • Slightly heavier than last week if posture stays clean

This is trunk armor, not conditioning.

❄️ COOL DOWN (5 min)

  • Easy walk

  • Hamstring + quad stretch

  • One deep breath per stretch — slow exhales

📝 DAILY NOTE

Week 2 is where discipline shows.

Same plan.
Better execution.
Slightly higher demand.

You’re not chasing soreness —
you’re stacking repeatable work.

Tomorrow we press again. 🛡️