MONDAY, NOV 9 — SQUAT
CNS: 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 (24:00) Build to 85%, then 3 × 1 @ 85% e1RM. Rest 2:00.
Effort standard: these should feel fast and easy. You handled this load at 1:15 rest three weeks ago. With 2 full minutes it should feel like a different weight.
Conditioning AMRAP (15:00) — 250m row - 20 Air Squat - 10 Push Up 20 Lunges @ steady pace, zone 2.
Mobility (10:00) — 3 rounds, unrushed: :60/side banded hamstring / :60/side couch stretch / :60/side figure-4 / :60 t-spine roll
TUESDAY, NOV 10 — 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 (22:00) 3 × 1 @ 85% e1RM. Rest 2:00.
Accessory A (6:00) — x 3, :90 Sec Rest
12-15 DB Rollover
Accessory B (16:00) — superset ×3, :90 rest, well short of failure:
12 DB chest supported row, moderate, RIR 2
12-15 DB lat pullover
15-20/DB Rear Delt
Mobility (6:00) — 2:00 banded lat, :60/side pec stretch at the rack, 2:00 t-spine on the roller, :60/side thread the needle
WEDNESDAY, NOV 11 — 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 — 25:00 @ steady pace, zone 2 Timed stations. 5 rounds.
2:30 row or ski
2:30 bike
Position block (14:00) — 3 rounds @ steady pace:
:30 per side Copenhagen
:45 Sorenson hold
:20 Offset loaded Oblique Bend (1 @ 53/35)
Mobility (14:00) — athlete's choice. Hips, hamstrings, lats, t-spine. Take the whole fourteen minutes.
THURSDAY, NOV 12 — 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 (24:00) 3 × 1 @ 85% e1RM. Full reset between singles. Rest 2:00.
Conditioning AMRAP (15:00) — Zone 2-3
16/12 Cal (your choice)
16 TTB
16 DB Alt Snatch
Mobility (10:00) — 3 rounds: :60/side banded hamstring / :60/side hip flexor / :60/side couch stretch / 2:00 easy bike
FRIDAY, NOV 13 — 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 (20:00) 3 × 1 @ 85% e1RM. Strict. Rest 2:00.
Skill — 14:00 EMOM, practice only Stop each minute with something left:
:40 handstand work
:40 pull-up progression
:40 hollow rock or dead hang
Rest
Light accessory (10:00) — ×2, :90 rest:
15-20 banded pulldown from hollow
15-20/side banded rear delt pull
Mobility (8:00) — 2:00 banded shoulder distraction, :60/side lat, :60/side pec
SATURDAY, NOV 14 — PACE WORK
CNS: MODERATE · 60:00
Warm-up (12:00)
5:00 easy row, building
Off the erg: 10 leg swings/side, 10 air squat, 10 band pull-apart
Back on: 2 × 15 strokes at race pace, 1:00 easy between
Conditioning — 3 × 500m row, rest 2:00 (12:00)
Target split: your 2k goal pace, exactly. Not faster. Three reps at the number you intend to hold on the 19th.
Skill — 12:00 open block Athlete's choice. Light. Mobility or an easy skill.
Mobility (20:00) — unrushed, full body. Last long mobility block before test week.
