🛡️ NOTORIOUS W.O.D — DAY 1

Monday, January 5th
Coach Rich | Parabellum Build Phase

Intent:
Day 1 sets the tone — controlled volume, clean reps, zero ego.
This is about re-introducing load, rebuilding work capacity, and reminding your body how to work again.

Nothing fancy. Nothing rushed.
You should finish tired, pumped, and confident you could come back tomorrow.

🔥 WARM-UP (10–12 min)

Move with purpose. Don’t skip this.

  • 5 min easy walk or bike

  • Hip circles x10 each direction

  • Bodyweight squats x15

  • Glute bridges x15

  • Deep squat hold x30–45 sec (breathe)

⚔️ MAIN LIFT — GVT

Back Squat (or Hack Squat if needed)

  • 10 sets x 10 reps

  • Rest: 60–90 sec

  • Load: ~60% effort (you should never miss)

Coaching Notes:

  • 4-second controlled lower

  • Drive up smooth, no bounce

  • Same depth every rep

  • Breathe and brace before every descent

This is not about weight.
It’s about earning volume.

🧱 SECONDARY LIFT

Romanian Deadlift

  • 4 x 8

  • 2–3 sec stretch on the way down

  • Hips back, neutral spine, feel the hamstrings

💥 FS7 FINISHER

Seated or Lying Leg Curl

  • 7 sets x 12 reps

  • 30 sec rest

Full squeeze. Full stretch.
Chase the pump — this is where growth signals get loud.

🛡️ CARRY (OPTIONAL BUT RECOMMENDED)

Farmer Carry

  • 3 rounds x 30–40 sec

  • Heavy enough to force posture

  • Walk tall, slow steps

❄️ COOL DOWN (5 min)

  • Light walking

  • Hamstring + quad stretch

  • One deep breath between stretches

📝 DAILY NOTE

Day 1 is about showing up, not proving anything.

Leave the gym knowing:

  • You moved well

  • You respected the plan

  • You can come back tomorrow