5k Lift Re Worked
Excellent — here’s your structured Month-Long Training Tracker laid out week by week, with daily focus areas, warm-ups, strength components, and conditioning. Everything is organized so you can track performance, weights, rounds, and progress across all four weeks.
🗓️ Jonathan’s Full-Body Strength & Running Program – 4-Week Tracker
| Week | Day | Focus | Warm-Up | Strength / Run | WOD / Conditioning | Notes / Progress |
|---|---|---|---|---|---|---|
| 1 | Monday | 5K Run + Core | 5-min jog, mobility drills | 5K steady pace + Planks, Russian Twists, Leg Raises | — | Log time, pace, core effort |
| Tuesday | Upper Body Push 💥 | Jump rope, push-up to down dog, bands | Bench Press, DB Shoulder Press, Incline Press, Lateral Raises, OH Triceps Ext. | “Push Engine” – 15-min AMRAP | Track weights, push-up pace | |
| Wednesday | Lower Body | Bodyweight squats, hip openers | Squats, Lunges, RDLs, Calf Raises | Optional: Light KB swings | Emphasize range of motion | |
| Thursday | Recovery / Mobility | Foam rolling, deep stretch | — | Yoga or walk | Focus on breath and tissue release | |
| Friday | Upper Body Pull (Volume) | Dead hangs, rows, scap pulls | Pull-ups, Bent-over Rows, Curls, DB Rows | Optional: Rows EMOM, planks | Form over fatigue | |
| Saturday | Full Body Conditioning | Light cardio, dynamic stretch | KB Cleans, Thrusters, DLs | “Forge & Fire” – 20-min AMRAP | Breathe and pace through rounds | |
| Sunday | Rest | Light stretch, walk optional | — | — | ||
| 2 | Monday | 5K Run (Intervals) + Core | Jog, hip/shoulder mobility | 5K w/ sprint intervals (30s on, 1m off) + V-ups, side planks | — | Time each sprint lap |
| Tuesday | Upper Body Push (Heavier) | Band dislocates, empty-bar warm-up | Heavier Bench, Incline Press, DB Arnold Press, DB Front Raise, OH Triceps Ext. | “Ascending Ladder” (Push-ups, Press, Sit-ups) | Increase weight if feeling strong | |
| Wednesday | Lower Body (Plyos added) | Jump squats, KB goblet squat | Goblet Squats, Split Squats, RDLs | Optional: KB swings + box jumps | Note jump height, landing control | |
| Thursday | Active Recovery | Band work, foam rolling | — | Stretch flow, shoulder mobility | Use breath to deepen range | |
| Friday | Pull Focus + Grip | Farmer’s carry, band rows | Pull-ups, Single-arm Rows, Reverse Curls, Deadlifts | “Grip Gauntlet” WOD (KB swings, dead hangs) | Grip limit test | |
| Saturday | Full Body: Power + Core | High knees, slam ball warm-up | Thrusters, Deadlifts, Clean & Press | “Conditioned Core” – Swings, Burpees, Twists | Steady breathing under fatigue | |
| Sunday | Rest or Mobility | Gentle flow or incline walk | — | — | Recovery log | |
| 3 | Monday | 5K (Steady Pace) + Core | Jog, glute activation | 5K at race pace goal + Leg Raises, Hollow Rocks | — | Heart rate steady? |
| Tuesday | Upper Body Push (Max Focus) | Jump rope, scapular push-ups | Low-rep Heavy Bench, Seated Press, Close-Grip Press, DB Raises, Smash Ball Slams | Optional: Push-push EMOM | Target load increase | |
| Wednesday | Lower Body (Volume) | Hip bridges, walking lunges | Moderate Squats, Hip Thrusts, Bulgarian Split Squats | Core burn finisher | Track quad/hamstring balance | |
| Thursday | Mobility | Thoracic flows, passive holds | — | Deep squat sit, child’s pose | Note tight areas | |
| Friday | Heavy Pull Day 💪 | Dead hang, pull-aparts, KB swings | Heavy Deadlifts, Weighted Pull-ups, Bent Rows, Shrugs | “Climb & Burn” (No rower version) WOD | Track total rounds or finish time | |
| Saturday | Full Body Mixed Load | Jump rope, inchworms | Barbell Complex (DL + Clean + Press), KB Swings | WOD-style EMOM – 3 movement circuit | Challenge pacing & rest discipline | |
| Sunday | Rest | Walk, optional yoga | — | — | ||
| 4 | Monday | 5K (Speed Finish) + Core | Jog, butt kicks, stretches | 5K steady then final mile at 5K pace + Core Circuit | — | Measure mile time |
| Tuesday | Push (Explosive Focus) | Quick feet, plyo push-ups | Push Press, Clapping Push-ups, Incline DB Press, OH Triceps Ext., KB Slams | “Explode & Burn” – WOD (Push-heavy) | Add speed with control | |
| Wednesday | Lower Body (Power Moves) | Box jumps, bridges, openers | Deadlifts, Box Jumps, Sled Push (if available) or Smash Ball Work | Optional: Lunge-thruster ladder | Focus on form under fatigue | |
| Thursday | Active Recovery | Deep hip mobility, walk | — | Foam rolling, ROM drills | Take extra time if sore | |
| Friday | Pull + Conditioning | Farmer’s carry, scap hangs | Pull-ups, Face Pulls (band), Rows, Hammer Curls | Finisher: Core + Burpees sprint tabata | End-of-cycle burnout test | |
| Saturday | Full Body WOD – “Forge & Fire” | Warm-up circuit | KB Swings, Thrusters, Pull-ups, Lunges, Push-ups | Full-body AMRAP (20–25 min) | Log rounds, max reps per movement | |
| Sunday | Final Rest / Reflection | Gentle flow, journal recovery | — | — | Reflect on strength gains & endurance |
Want this exported into a Google Sheet with dropdowns for RPE (Rate of Perceived Exertion) and checkboxes to mark each day complete? Or keep building into a custom dashboard?