PEAK WEEK!
MONDAY, NOV 16 — LOWER OPENERS
CNS: High Recruitment 50:00
Warm-up (10:00) — 3 rounds: 250m row / 10 air squat / 10 band pull-apart / 10 glute bridge / :30/side couch stretch
Back Squat (18:00) Ramp: 5 @ 40% · 3 @ 55% · 2 @ 70% · 1 @ 83% Then 1 × 1 @ 93% — your Saturday opener. Rest as needed.
Deadlift (16:00) Ramp: 5 @ 40% · 3 @ 55% · 1 @ 75% Then 1 × 1 @ 93% — your Saturday opener. Full reset.
One rep each. That's the session. It should feel solid and unremarkable. You should be wanting to go for more. Don’t.
Cooldown (6:00) — :60/side hip flexor, 3x15-20 Reverse Hypers or GHD Extensions, 2×10-15 Bar Hang with slow and controlled Knees to chest.
TUESDAY, NOV 17 — UPPER OPENERS
CNS: MODERATE · 45:00
Warm-up (10:00) — 2 rounds: 10 scap push-up / 10 band pull-apart / 10 empty bar press / 5 wall walk-up / :30/side thread the needle
Bench Press (16:00) Ramp: 5 @ 40% · 3 @ 55% · 2 @ 70% · 1 @ 83% Then 1 × 1 @ 93% — Saturday's opener. Spotter.
Strict Press (14:00) Ramp: 5 @ 40% · 3 @ 60% · 1 @ 80% Then 1 × 1 @ 93% — Saturday's opener.
Cooldown (5:00) — 2:00 banded shoulder distraction, :60/side lat, :60/side pec
WEDNESDAY, NOV 18 — REST
5k Walk
In Gym Monday or Tuesday Make Up.
THURSDAY, NOV 19 — 2,000m ROW TEST
CNS: HIGH · 60:00
Same protocol as the Nov 7 rehearsal. Same erg, same drag factor, same warm-up.
Setup (10:00)
Damper Setting. Most people find their fasted 2k time with a damper between 3-5. You can adjust based on your strength and skill,
Where the average the drag factors line up. Men: 115-130 · Women: 105-120
Weigh in. Bodyweight in kg, recorded before the row. It goes in the formula.
Same erg as Nov 7 wherever you can manage it.
Warm-up (12:00)
5:00 easy row, building from very easy to moderate
Off the erg: 10 leg swings/side, 10 air squat, 10 band pull-apart, :30/side couch stretch
Back on: 3 × 20 strokes at race pace, 1:00 easy row between each
Nobody sits still for more than three minutes before the start.
The test (8-10:00)
2,000 meters. One effort. One attempt.
Target split comes from Nov 7 and the Nov 14 pace work.
The third 500 is the whole test. Hold pace through 1,000. Don’t blow up at 800 meters.
Name ________________
Time ____:____
Bodyweight ______ kg
Drag factor ______
500m splits ____ / ____ / ____ / ____
vs. Nov 7 ______ faster/slower
Score — "not highly trained," Calculation
Female: (10.26 – (0.93 x time_in_minutes)) x 1000 / weight in kg
Male: (10.7 – (0.9 x time_in_minutes)) x 1000 / weight in kg
Time in decimal minutes. 8:15 is 8.25, not 8.15. Seconds ÷ 60.
OR DON’T DO ANY OF THAT AND USE THIS CALCULATOR I HAD THE INTERNET MAKE!!
Cooldown (10:00)
5:00 very easy row or walk, then :60/side quad, hamstring, calf, pigeon.
FRIDAY, NOV 18
5k Walk
OR
In Gym Thursday Make Up.
OR
If you wont have time to do all 4 lifts tomorrow Squat and Bench Max today.
SATURDAY, NOV 21 — FOUR LIFTS
CNS: HIGH · ~2:30
Order: Squat → Bench → Deadlift → Press.
General warm-up — 0:00 to 0:15
2 rounds: 250m row / 10 air squat / 10 band pull-apart / 10 glute bridge / 5 wall walk-up / :30/side couch stretch
BACK SQUAT — 0:15 to 0:50
Ramp (15:00) 5 @ 40% · 5 @ 50% · 3 @ 60% · 2 @ 70% · 1 @ 80% · 1 @ 87%
Attempts (20:00) — rack rotation is the rest, 3-5 min between your own
1st 93% — the one you took Monday2nd 100% 3rd Coach calls it
Depth gets called. A high squat doesn't count and arguing about it costs you a third attempt.
BENCH PRESS — 0:50 to 1:20
Ramp (10:00) 5 @ 40% · 3 @ 55% · 2 @ 70% · 1 @ 83%
Attempts (20:00) — spotter on every attempt, hands ready
1st 93% 2nd 100% 3rd Coach calls it
Full lockout. No bouncing.
DEADLIFT — 1:30 to 2:05
Ramp (15:00) 5 @ 40% · 3 @ 55% · 2 @ 70% · 1 @ 80% · 1 @ 87%
Attempts (20:00)
1st 93% — the one you took Monday2nd 100% 3rd Coach calls it
This is the lift where the day can go wrong. Ninety minutes in, chasing a number, back rounds. Any attempt where the back rounds does not count and does not get repeated heavier. Call it hard and call it early.
STRICT PRESS — 2:05 to 2:30
Ramp (10:00) 5 @ 40% · 3 @ 60% · 1 @ 80%
Attempts (15:00)
1st 93% 2nd 100% 3rd Coach calls it
Strict. No leg drive, no layback past neutral. The rep ends when the head goes through, not when the bar stops.
