Week 6
DELOAD WEEK
MONDAY, OCT 5 — SQUAT
CNS: LOW-MODERATE · 60:00
Warm-up (8:00) — 3 rounds: 250m row / 10 air squat / 10 band pull-apart / :30/side couch stretch
Strength — Back Squat (22:00)
3 sets × 5 reps @ 65% e1RM. Rest ~2:00.
Effort standard: bar speed is the whole point. Every rep fast out of the bottom, every rep identical. You should finish feeling like you could do six more sets.
Accessory — Body Weight or Ring Assisted Cossack Squats (5:00)
12 Reps EMOM for 5 Min
Conditioning (10:00) — 1,500m row or ski @ steady pace, zone 2. Nasal breathing.
Mobility (10:00) — 3 rounds, no rush:
:60/side banded hamstring
:60/side couch stretch
:60/side figure-4
:60 t-spine roll
TUESDAY, OCT 6 — BENCH PRESS
CNS: LOW · 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 (20:00)
3 sets × 5 reps @ 65% e1RM. Rest ~2:00. Fast off the chest, controlled down.
Accessory — Dumbbell Rollover (5:00)
3 sets × 12 reps @ 2-3 RIR. Rest ~1:00. Fast off the chest, controlled down.
E7 carry and midline (20:00) — in 20:00, 3 rounds @ steady pace:
200-ft/side 1-arm KB farmers carry (53/35 or 40/25 or 30/15)
10-12/side clamshell, light DB at hip if able
:30-:60/side Copenhagen plank
15-20 banded pulldown from hollow
Steady. This is not a superset and there's no clock pressure.
Mobility (5:00) — 1:00 banded lat, :60/side pec stretch at rack, 1:00 t-spine on roller
WEDNESDAY, OCT 7 — ZONE 2
CNS: LOW · 60:00
Warm-up (6:00) — :60/side banded hamstring / :60 lat stretch / :60 foam roll t-spine / :60/side hip flexor
Conditioning — 30:00 @ steady pace, zone 2
In 25:00, 3 rounds take 30 sec for exercise transitions.
2:00 row or ski
2:00 Box step ups #24/20
2:00 bike
2:00 Kettle Bell Swings - Set the bell down every 10 reps and take a few breaths
Nasal breathing or slow down.
E7 positional (15:00) — 3 rounds @ steady pace:
2/side Turkish getup, light
:45 Sorenson hold
:30 handstand work or box-assisted pike
Mobility (12:00) — athlete's choice. Roller, bands, whatever's been barking for five weeks.
THURSDAY, OCT 8 — DEADLIFT
CNS: MODERATE · 60:00 ·
Warm-up (8:00) — 3 rounds: 250m row / 10 empty-bar good morning / 10 glute bridge / :30 hollow hold
Strength — Deadlift (22:00)
3 sets × 5 reps @ 65% e1RM. Reset every rep. Rest ~2:30.
Effort standard: position practice. The bar should move like it's empty. This is the week to fix whatever's been drifting in your setup, because you have the spare capacity.
Conditioning - AMRAP (10:00)
You can push this today.
9 Hang Squat Clean #95/65
18 Cal (your choice)
27 Wall Ball #20/14
Recovery Cals - 5 Min as soon as your done jump on something and go super slow bringing your heart rate down.
Mobility (10:00) — 3 rounds:
:60/side banded hamstring
:60/side hip flexor
:60 couch stretch per side
2:00 easy bike
FRIDAY, OCT 9 — OVERHEAD PRESS
CNS: LOW · 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 (18:00)
3 sets × 5 reps @ 65% e1RM. Strict. Rest ~2:00.
Skill — 16:00 EMOM, E8
No intensity. Practice only, stop each minute with something left:
:40 handstand work
:40 pull-up progression
:40 double under or singles
Rest
E6 light (12:00) — ×3, :90 rest, 2-3 RIR:
12-15 DB chest supported row
15-20/ Dumbbell Rear Delt Fly
12-15 seated DB hammer curl, light
Mobility (5:00) — 2:00 banded shoulder distraction, :60/side
SATURDAY, OCT 10 — OPEN GYM
CNS: MODERATE · 60:00
Warm-up (8:00) — 2 rounds: 200m easy run or row / 10 air squat / 10 push-up / 10 ring row / :30 hollow hold
Open block — 20:00, athlete's choice
Gymnastics skill, weightlifting technique working at 55-60%, or mobility.
For completion, 20:00 cap @ steady pace
1,000m row or ski
60 sit-up
50 hand-release push-up
40 ring row
30 alt reverse lunge per leg, no weight
30/24 calorie bike
Mobility (10:00) — athlete's choice, unrushed
