Week 4
MONDAY, SEPT 21 — SQUAT
CNS: HIGH · Strength: Priority · 60:00
Warm-up (8:00) — 3 rounds: 250m row / 20 Hip Thrust (Make the mind muscle connection with your glutes) / 10 band pull-apart / :30/side couch stretch
Strength — Back Squat (25:00)
Build to 82%, then 4 sets × 3 reps @ 82% e1RM. Rest ~3:00
Effort standard: first genuinely heavy week. Rep 3 slows. It shouldn't stall.
Red flag: any rep where the hips shoot back and you de-load your legs or the bar stalls mid-range → 78% for remaining sets.
Conditioning (20:00 cap) — 2,000m Row
Every 500 meters do 14 over the erg burpees
Cooldown (5:00) — :60/side banded hamstring, :60 chest opener, :60 t-spine roll
TUESDAY, SEPT 22 — BENCH PRESS
CNS: MODERATE · 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 (24:00)
4 sets × 3 reps @ 82% e1RM. Rest ~3:00. Spotter every set.
Conditioning — for time, ~22:00 cap
21-15-9-15-21:
DB front-rack reverse lunge (2 @ 50/35 or 40/25 or 30/15)
Sit-up (GHD or weighted if able)
Bike calories
The turnaround is the tempo test. If you come back slower through the round of 15 then you’re off pace and are going to crash in the 21s. Pick a pace on the first 21 you can still hold on the last one. We aren’t training to get slower if anything I want you to get faster at the end. =-)
Cooldown (5:00) — :60/side pigeon, :60/side lat
WEDNESDAY, SEPT 23 — ZONE 2
CNS: LOW · Resilience: Maintain · 60:00
Warm-up (7:00) — :60/side banded hamstring / :60 lat stretch / :60 foam roll t-spine / 10 empty bar back squat
Conditioning — 30:00 AMRAP @ steady pace, zone 2
500/450m row or ski
12 back squat (135/95 or 95/65 or 65/45)
12 toes-to-bar, knees-to-elbow, or v-up
If you break the set of 12, the bar is too heavy — strip it, don't tough it out. This is not a squat day.
Carry block (16:00) — 3 rounds @ steady pace:
200-ft/side 1-arm overhead carry (50/35 or 40/25 or 30/15)
:30-:60 Sorenson hold
10/side lateral KB step-up (24/20 or lower)
Cooldown (5:00) — :60/side figure-4, 2:00 t-spine
THURSDAY, SEPT 24 — DEADLIFT + HANG LADDER
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 (28:00)
4 sets × 3 reps @ 82% e1RM. Reset every rep. Rest ~3:00.
Effort standard: the heaviest pulls of the block so far.
Red flag: any lumbar rounding = set over. Drop 10%, finish there.
Barbell — Hang Power Clean ladder (14:00)
Every 2:00 × 5 rounds, 5-4-3-2-1, building:
Round 1: 5 reps @ (135/95 or 95/65)
Build ~5-10 lb per round through round 5
Above the knee. Last round should be challenging but clean — if you'd miss it, you went too heavy. Not a max. Volume is down from last week (15 reps vs 24) because the deadlift is up.
Cooldown (10:00) — :60/side banded hamstring, 2:00 front rack mobility, :60/side lat, 2:00 couch stretch
FRIDAY, SEPT 25 — 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 (24:00)
4 sets × 3 reps @ 82% e1RM. Strict. Rest ~2:30.
Red flag: Excessive lumbar extension → drop 5%.
Skill — 12:00 EMOM
:40 handstand walk/ Wall walk/ Handstand Pike Up on box
:40 pull-up progression
:40 double under or singles
Rest
E6 superset (13:00) — ×3, :90 rest:
8-10/side 1-arm DB bent-over row RIR 1
10-12 DB lat pullover
12-15 seated DB hammer curl
Cooldown (4:00) — 2:00 banded shoulder distraction, :60/side
Light on purpose. Tomorrow is the first Z4 of the block.
SATURDAY, SEPT 26 — LIFT & MOVE | Z4
CNS: MODERATE · All pillars: Maintain · 60:00
Warm-up (10:00) — 2 rounds: 200m run / 10 air squat / 10 push-up / 10 ring row / :30 hollow hold. Then 3 × :20 bike build — easy, moderate, near-target.
Skill — 8:00 open block
Athlete's choice. Keep it light — do not spend here.
Accessory (8:00) — 3×15-20 Chest Supported Rear Delt Fly + 3×12 seated DB hammer curl
We are going to accessorize first because you’re gonna be spent after your intervals.
Conditioning — 5 rounds: 3:00 work / 2:00 rest (25:00)
Each 3:00 round, in order:
15/12 calorie bike
10 burpee
Max calorie bike in time remaining
Score each round's total bike calories separately. The standard is five flat scores.
Zone 4 — 85-95% HRmax, RPE 9. Mouth breathing is correct today. A round that drops more than 10% off round 1 means you opened too hard, don’t go play with zone 5 and get caught! Pace correctly and finish as you began. Again we aren’t training to get slower.
Take the full 2:00. Standing, walking, breathing. Not sitting.
