Week 3
MONDAY, SEPT 14 — SQUAT
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 (30:00)
Build to 78%, then 4 sets × 4 reps @ 78% e1RM. Rest ~2:00
Effort standard: still fast out of the bottom. Rep 4 slower than rep 1 is fine this week.
Red flag: knee cave on rep 3 → 73% for remaining sets.
Accessory — Dumbbell Split Squat
3×8/Leg, RIR 2-3. Rest :90 Sec
Conditioning (14:00 cap)
2,500m row or ski @ steady pace, Every 2 min 40 Double unders 60 single unders
Cooldown (5:00) — :90/side banded hamstring, :60 chest opener, :60 t-spine roll
TUESDAY, SEPT 15 — BENCH PRESS
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 (22:00)
4 sets × 4 reps @ 78% e1RM. Rest ~2:00. Make sure to ask for a spot.
Accessory — Dumbbell Tricep Rollovers
3×10 - RIR 1, Rest :90 Sec
Conditioning — 3 × 8:00 blocks, 2:00 rest between (30:00)
Zone 3. Score each block separately.
Block A — AMRAP 8:00
15/12 cal bike / 12 wall ball (20/14 or 14/10 or 10/6) / 9 burpee
Block B — AMRAP 8:00
200m run / 10 ring row / 10 hand-release push-up
Block C — AMRAP 8:00
250m row or ski / 12 box step-over (24/20 or lower) / 9 HSPU or :30 handstand hold
The standard is equal effort. Different movements, so the numbers won't match. Every block should finish at the same RPE 7 — hard, continuous, able to speak in short sentences. For an example of a BPM pace this is would be me holding 155 average over the 8 min. This might get difficult around the 4-5 min mark, but remember https://www.youtube.com/watch?v=HldWkV6T_-Y
WEDNESDAY, SEPT 16 — 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 — 30:00 AMRAP @ steady pace, zone 2
400m run
400m row or ski
40/30 calorie bike
40 TTB or GHD SU or Ab Mat sit-up
Long fixed distances. Nasal breathing throughout.
E7 positional block (16:00) — 3 rounds @ steady pace:
2/side Turkish getup (53/35 or 40/25 or 30/15)
10-12 alt pistol squat or box-assisted pistol, own the positions.
200-ft/side KB mixed front rack / suitcase carry (2 @ 53/35 or 40/25 or 30/15)
Cooldown (5:00) — :60/side pigeon, :60/side figure-4
THURSDAY, SEPT 17 — DEADLIFT + HANG WORK
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 (26:00)
4 sets × 4 reps @ 78% e1RM. Reset every rep. Rest ~3:00.
Effort standard: every rep identical. Position week.
Red flag: any lumbar rounding = set over. Drop 10%, finish there.
Barbell — Hang Power Clean (14:00)
Every :90 × 8 rounds:
3 hang power clean + 3 front squat
55-60% clean e1RM
Unbroken every round. From above the knee, not the floor. Again own the front rack position, own the bottom of the front squat. If you're missing the front rack, if the bar is not staying tight, or you are collapsing in the front squat, the load is wrong — this is a position drill. I am looking for perfection in your framing and positions. DO NOT DRILL BAD REPS.
Cooldown (8:00) — :60/side banded hamstring, 2:00 front rack mobility, :60/side lat
FRIDAY, SEPT 18 — OVERHEAD PRESS
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 (22:00)
4 sets × 4 reps @ 78% e1RM. Strict, no leg drive. Rest ~2:00.
Red flag: excessive lumbar extension to finish → drop 5%.
Skill — 12:00 EMOM
Rotating, athlete picks their level at each:
:40 handstand work — walk, hold off wall, or box pike
:40 Bar Complex — bar muscle-up, C2B, chin-over, come off the bar, repeat - Scale: off your highest level skill. 1 pull up then max ring row is a perfectly acceptable alternative.
:40 double under or singles
Rest
E6 superset (14:00) — ×3, :90 rest:
10-12 DB chest supported row
12-16 DB plank pull-through, feet elevated if able
16-20/side plank banded or dumbbell crossbody rear delt pull
Cooldown (4:00) — 2:00 banded shoulder distraction, :60/side
SATURDAY, SEPT 19 — LIFT & MOVE
CNS: MODERATE · All pillars: Maintain · 60:00
Warm-up (8:00) — 2 rounds: 200m run / 10 air squat / 10 push-up / 10 ring row / :30 hollow hold
Skill — 10:00 open block
Athlete's choice.
WOD — for time (~24:00 min)
Warm up the thrusters. I know the workout is a warm up in itself but It wouldn’t be a terrible idea to ramp up to a heavy single. Then plan your attack from there.
800m run → 8 thruster (95/65 or 75/55 or 45/35)
600m run → 6 thruster (115/75 or 95/65 or 65/45)
400m run → 4 thruster (135/95 or 115/75 or 75/55)
200m run → 2 thruster (155/105 or 135/95 or 95/65)
Inverse ramp - the run gets shorter, the bar get heavier.
Accessory (8:00) — 3×15-20 Chest supported rear delt fly + 3×12 seated DB hammer curl
