Week 5
MONDAY, SEPT 28 — 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 (28:00)
Build to 85%, then 3 sets × 3 reps @ 85% e1RM. Rest ~3:00
Effort standard: heaviest triple of the block. Rep 3 grinds a little. That's allowed today and only today.
Red flag: bar stalls mid-range or hips shoot on rep 2 → 80% for remaining sets. Don't chase it into the deload.
Conditioning (16:00 cap) — 2,000m row or ski
Every 500 meters do 20 Mid Hang Power Snatches 45/35
Cooldown (5:00) — :60/side banded hamstring, :60 chest opener, :60 t-spine roll
TUESDAY, SEPT 29 — 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 (22:00)
3 sets × 3 reps @ 85% e1RM. Rest ~3:00.
Conditioning — 24:00 EMOM, zone 3
Six rounds through, four stations:
15/12 calorie row or ski
12 wall ball (20/14 or 14/10 or 10/6)
12/9 calorie bike
10 burpee
Every station has to finish inside the minute. If you can't, cut reps by 2 and hold that number for the rest of the piece. The clock is the pacer here, not you. Six identical rounds beats three fast ones and three ugly ones.
Cooldown (5:00) — :60/side pigeon, :60/side lat
WEDNESDAY, SEPT 30 — 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 (this does not mean get as many rounds as you can. You should have a nice sweat going but you should be able to do this for hours)
400m row or ski
15 TTB or 15 elevated bench reverse crunch (put the j-cup at the bottom of the rig upright and set the rogue bench in cup)
200-ft farmers carry, 2× gym length (2 @ 53/35 or 40/25 or 30/15)
15 hand-release push-up
E7 positional block (16:00) — 3 rounds @ steady pace:
2/side Turkish getup (53/35 or 40/25 or 30/15)
:60 Sorenson hold
:30 handstand hold, slightly off the wall (box-assisted to scale)
Cooldown (5:00) — :60/side figure-4, 2:00 t-spine
THURSDAY, OCT 1 — DEADLIFT + HANG COMPLEX
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 (30:00)
3 sets × 3 reps @ 85% e1RM. Reset every rep. Rest ~3:00.
Effort standard: heaviest pulls of the block. Brace, pull, reset, breathe.
Red flag: any lumbar rounding = set over. Drop 10%, finish there.
Barbell — Hang complex (12:00)
Every 2:00 × 6 rounds:
2 hang power clean + 1 push jerk
115/75 or 95/65
Build ~5-10 lb per round through round 5
Cooldown (8:00) — :60/side banded hamstring, 2:00 front rack mobility, :60/side lat, 2:00 couch stretch, 2:00 easy bike
FRIDAY, OCT 2 — 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)
3 sets × 3 reps @ 85% e1RM. Strict, no leg drive. Rest ~2:30.
Red flag: Excessive lumbar extension → drop 5%.
Skill — 12:00 EMOM
:40 handstand work
:40 pull-up progression
:40 double under or singles
Rest
E6 superset (15:00) — ×3, :90 rest:
8-10 Pendlay row, RIR 1
12-16 DB plank pull-through, feet elevated if able
15-20 Dumbbell Curl
Cooldown (4:00) — 2:00 banded shoulder distraction, :60/side
SATURDAY, OCT 3 — LIFT & MOVE | Z4
CNS: MODERATE · All pillars: Maintain · 60:00
Warm-up (12:00) — 2 rounds: 200m run / 10 air squat / 10 push-up / 10 ring row / :30 hollow hold.
Then on the bike: 3 × :30 build — easy, moderate, near-target. Then :90 easy.
Skill — 6:00 open block
Light. Mobility or an easy skill. Do not spend here.
Conditioning — 4 rounds: 4:00 max calorie bike or rower / 4:00 rest (32:00)
This will be your hardest conditioning set of this block if you do this correctly. If you have never done this you owe it to yourself to do it right. Every round you hold redline pace for 4 min. What that looks like for me is 166-167 BPM. Look at your wattage, look at your RPMS, in the first round. You want to be able to hold that output all 4 rounds. We never want to train our systems to go slower, even though a natural degradation will happen overtime.
Score all six rounds. The standard is six flat numbers.
Zone 4, 85-95% HRmax, RPE 9.
Accessory (8:00) — 3×15-20 banded rear delt fly + 3×12 seated DB hammer curl
