Monday, September 14, 2026
Sunday, September 13, 2026
Skill Block…
Warm Up: .5 mile walk to gym
Today’s 10-minute skill block should be crisp and low-volume because you trained full body heavier yesterday.
0:00–1:30 — Preparation
- Wrist rocks: 30 seconds
- Scapular push-ups: 8 controlled reps
- Hanging scapular depressions: 5 controlled reps
1:30–3:30 — Bent-arm planche
- 2 × 6-second unsupported holds
- Rest 55 seconds
- Keep both feet airborne. Gradually open the hips and knees only while your torso remains controlled and level.
3:30–8:45 — Planche-to-lever transitions
Complete 3 sets:
- Bent-arm planche: 4 seconds
- Controlled transition: 3 seconds
- Near-full/full front lever: 5 seconds
- Rest 90 seconds
Choose the straightest lever position you can own with roughly two seconds of holding capacity remaining. No forced knee or hip extension.
8:45–10:00 — Reset
- Passive hang: 20 seconds
- Child’s-pose breathing or relaxed floor breathing: 55 seconds
AVG HR - 104 BPM
MAX HR - 132 BPM
Saturday, September 12, 2026
Full Body A…
Lower body
- Barbell high pull
- Warm-up: empty bar
- 2 × 5 @ 55
- Stop when speed or technique declines
- Lying leg curl
- Warm-up: 1 × 12 @ 45
- 2 × 8 @ 75
- Stop around 1 RIR
- Leg extension
- 2 × 8 @ 170
- Controlled eccentric; stop about 1 RIR
- Standing calf raise
- 2 × 10 @ 170
- Full pause in the stretched position
- Keep this bilateral
Chest and back — superset
- Reverse Incline Hammer Press
- 8-7-7 @ 265-275-285
- 285 @ 1 RIR
- Close-grip neutral pulldown
- 2 × 8 @ 210
- Red Handle - Slightly underhand
- Drive elbows toward your hips without leaning far backward
Chest and back — superset
- Pec deck
- 2 × 12 @ 140
- Use a controlled stretch rather than chasing maximum depth
- Chest-supported
- 8–7–7 @ 320-340-365
- Since 365 was about 2 RIR
Shoulders
- Machine lateral raise
- 3 × 12 @ 27.5
- Stop 1–2 reps before form deteriorates
Arms — superset
- Preacher Machine Curl
- 2 × 8 @ 100
- This changes the resistance profile from the EZ-bar curls in B
- Dip machine
- 2 × 8 @ 210
- Aim for 1–2 RIR
AVG HR - 120 BPM
MAX HR - 158 BPM
The main changes from B are:
- No leg press, giving your back and hips a break from loaded hip/knee flexion.
- Neutral pulldowns replace sternum pull-ups.
- Pec deck replaces the low-to-high fly.
- Lateral delts replace the rear-delt/upright-row emphasis.
- Machine/preacher curls replace EZ-bar curls.
- No overhead extension, because B already gives your triceps considerable work through pressing, extensions, and dips.
Recovery walk:
.33 miles
AVG HR - 111 BPM
MAX HR - 117 BPM
Friday, September 11, 2026
Sprint Repeats - Optimized Version…
Intervals (10x)
* Walk 0.10 @ 3.3
* Sprint 1: 0.10 @ 6.0
* Walk 0.10
* Sprint 2: 6.5
* Walk 0.10
* Sprint 3: 7.0
* Walk 0.10
*Sprint 4: 7.5
* Walk 0.10
* Sprint 5: 7.6
* Walk 0.10
* Sprint 6: 7.7
* Walk 0.10
* Sprint 7: 7.8
* Walk 0.10
* Sprint 8: 7.9
* Walk 0.10
* Sprint 9: 8.0
* Walk 0.10
* Sprint 10: 8.0

Target Metrics
* Average HR: 132-135 bpm
* Peak HR: Don’t chase peak HR
* Recovery: HR should drop 25–40+ bpm during each walk
* RPE: 8–9/10, not all-out
AVG HR - 135 BPM
MAX HR - 188 BPM
Last Time:
AVG HR - 133 BPM
MAX HR - 189 BPM
Thursday, September 10, 2026
Full Body B…
- Leg Press:
- Warmup - 1 x 12 @ 270
- 2 x 8 @ 360
- Keep your lower back and pelvis firmly against the pad; don’t descend so far that your tailbone curls under.
- Leg extensions:
- 1 x 8 @ 170
- Lying Leg Curls
- 2 x 8 @ 75
- Superset
- Standing Calf Raise - 2 x 8 @ 170
- Reverse Incline Hammer press: 8-7-7 @ 260-275-285
- 286 was 2 RIR
- Superset
- Sternum pull-up: 2 x 7
- Chest Supported row: 8-7-7 @ 320-340-350
- 350 was 2 RIR
- Superset
- Low-to-High Cable Fly : 2 x 15 @ 45
- Rear-delt machine: 2 x 12 @ 140
- Machine near street
- EZ Bar Curls - 3 x 8 @ 100
- Superset
Li
- OH Extensions - 2 x 8 @ 120
- SBO Plate Sweep - 2 x 8 @ 25
Cash Out: Rope Face Pull - 2 x 8 @ 100
AVG HR - 117 BPM
MAX HR - 162 BPM
Then,
Recovery Walk
1.61 miles
AVG HR - 116 BPM
MAX HR - 123 BPM