BLOCK 1 OVERVIEWDuration:8 weeks (1 week test, 3 weeks progress, 1 week deload, 2 weeks progress, 1 week test)Objective:Increase relative strength + build aerobic basePattern/Lift Focus:pull-ups, push-ups, single leg squatsTest(s):Max unbroken pull-ups, 5RM weighted pushups, 5RM rear foot elevated split squat, 1mile time trial, 1RM power cleanPeriodization:bodyweight intensities 80-85% adding reps/sets each week, running intensities 70-80%General Weekly Layout:MONDAYTUESDAYWEDNESDAYFRIDAY-Long aerobic work-Upper push/pull strength-Lower unilateral strength-Midline-Upper push/pull power+pump-Anaerobic threshold intervals-Lower unilateral power-Lower unilateral pump