WEEK 7

Written By Mark Messer

MONDAY, OCT 12 — SQUAT | RECALC e1RM = heavy double ÷ 0.91

CNS: HIGH · Strength: Priority · 60:00

Warm-up (8:00) — 3 rounds: 250m row / 10 air squat / 10 band pull-apart / :30/side couch stretch

Strength — Back Squat (34:00) Build to a heavy double at RPE 8. Two in reserve, bar still moving. Write it down. Then 3 × 2 @ 85% of new e1RM. Rest 3:00, timed.

Effort standard: crisp. Doubles at 85% should feel controlled after six weeks of this.

Conditioning (10:00) 21-15-9 Ski/Row/Bike Cal and KBS #53#35

Cooldown (5:00) — :60/side banded hamstring, :60 chest opener, :60 t-spine roll

TUESDAY, OCT 13 — BENCH PRESS | RECALC e1RM = heavy double ÷ 0.91

CNS: MODERATE · Strength: Priority · Conditioning: Support · 60:00

Warm-up (7:00) — 2 rounds: 10 scap push-up / 10 band pull-apart / 10 empty bar press / :30/side thread the needle

Strength — Bench Press (26:00) Build to a heavy double at RPE 8. Write it down. Then 3 × 2 @ 85% of new e1RM. Rest 3:00. Spotter every set.

Conditioning — 3 rounds, 5 stations, 1:00 each, 1:00 rest between rounds (18:00) Zone 3. Max reps at each station, no rest between stations. Score the total.

  • Wall ball (20/14 or 14/10 or 10/6)

  • Row calories

  • Toes-to-bar → knees-to-elbow → v-up

  • Box Jump step-over (24/20 in or lower)

  • Burpee

Standard: all three rounds within 10% of each other.

Cooldown (5:00) — :60/side pigeon, :60/side lat

WEDNESDAY, OCT 14 — ZONE 2

CNS: LOW · Resilience: Maintain · 60:00

Warm-up (6:00) — :60/side banded hamstring / :60 lat stretch / :60 foam roll t-spine / :60/side hip flexor

Conditioning (28:00) 4 rounds @ steady pace, zone 2:

  • 100-ft Walking Lunge

  • 250m row or ski

  • 50 Double Under

  • 20 sit-up

  • 200-ft farmers carry (2 @ 50s/35s)

Carry block (16:00) — 3 rounds @ steady pace:

  • 200-ft/side 1-arm overhead carry (50/35 or 40/25 or 30/15)

  • :60 Sorenson hold

  • 10/side lateral KB step-up (24/20 in or lower)

Cooldown (5:00) — :60/side figure-4, 2:00 t-spine

THURSDAY, OCT 15 — DEADLIFT | RECALC e1RM = heavy double ÷ 0.91

CNS: HIGH · Strength: Priority · 60:00 · Hinge day

Warm-up (8:00) — 3 rounds: 250m row / 10 empty-bar good morning / 10 glute bridge / :30 hollow hold

Strength — Deadlift (32:00) Build to a heavy double at RPE 8. Reset between reps, no touch-and-go. Then 3 × 2 @ 85% of new e1RM. Rest 3:00.

Red flag: any lumbar rounding = set over. Drop 10%, finish there. Note: deadlift rep-max math over-predicts. If the double looked like a grinder, use 0.94 not 0.91.

Barbell — Hang Power Clean (12:00) Every 2:00 × 6 rounds:

  • 3 hang power clean

  • Starting @ 115/75 or 95/65 and build each round

Above the knee and unbroken. Position, Timing, Clean Catch.

Cooldown (8:00) — :60/side banded hamstring, 2:00 front rack mobility, 2:00 couch stretch

FRIDAY, OCT 16 — OVERHEAD PRESS | RECALC e1RM = heavy double ÷ 0.91

CNS: MODERATE · Skill: Maintain · 60:00

Warm-up (7:00) — 2 rounds: 10 band pull-apart / 10 empty bar strict press / :30/side wall lat stretch / 5 wall walk-up

Strength — Strict Press (24:00) Build to a heavy double at RPE 8. Strict, no leg drive. Then 3 × 2 @ 85% of new e1RM. Rest 2:30.

Red flag: rib flare or lumbar extension

Skill — 12:00 EMOM

  1. 8-10 HSPU

  2. 8-10 Pull Ups

  3. :40 double under or singles

  4. Rest

Accessory (13:00) — superset ×3, 2-3 Min rest:

  • 8-10/side 1-arm DB bent-over row, RIR 1

  • 12 Lean Away Lat Pull Down or Pronated Ring Rows (middle back emphasis)

  • 15-20 Bent Over Reverse Dumbbell Fly (theses should take you to failure)

Cooldown (4:00) — 2:00 banded shoulder distraction, :60/side

SATURDAY, OCT 17 — LIFT & MOVE | Z4

CNS: MODERATE · All pillars: Maintain · 60:00

Warm-up (12:00) — 2 rounds: 200m run / 10 air squat / 10 push-up / 10 ring row / :30 hollow hold. Then on the bike: 3 × :30 build — easy, moderate, near-target. Then :90 easy.

Skill — 6:00 open block Athlete's choice. Light. Do not spend here.

Conditioning — 3 rounds, 3 stations, :90 work / :90 rest (27:00) Zone 4, RPE 9.

  1. Max calorie bike

  2. Max burpee over the erg

  3. Max calorie row or ski

Rotate through all three, then round 2, then round 3. Nine scores.

Standard: each station's three scores should match.

Full :90 rest, standing or walking, not sitting.

Accessory (10:00) — 3×15-20 banded rear delt fly + 3×12 seated DB hammer curl

Mark Messer
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Week 6