Week 2

Written By Mark Messer

MONDAY, SEPT 7 — 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 (25:00)
Build to 75% TM, then 5 sets × 4 reps @ 75% E1RM. Rest ~2:00 [Calculate E1RM: top set weight from last week ÷ 0.81]
Effort standard: Reps should be repeatable and fast out of the bottom. There shouldn’t be any grindy reps here.

Conditioning (20:00 cap)
4 Rounds - Start this conditioning piece the same way you finish it. Consistent pacing and no redlining.

  • 30/25 Calorie Bike

  • 30/25 Calorie Row

  • 15 Burpees

Cooldown (5:00) — :60/side banded hamstring, :60 chest opener, :60 t-spine roll

TUESDAY, SEPT 8 — BENCH PRESS

CNS: MODERATE · Strength: Priority · 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 (28:00)
5 sets × 4 reps @ 75% E1RM. Rest ~2:00 [Calculate E1RM: top set weight from last week ÷ 0.81]
Effort standard: Reps should be repeatable and fast out of the bottom. There shouldn’t be any grindy reps here.

Conditioning — Pull Superset (16:00)
Superset ×3, 2-3 min rest:

  • 8-10/side 3-point DB RIR 1

  • 12-15/Chest Supported Rear Delt Raises RIR 0

  • 15-20 banded straight arm pulldown from hollow RIR 0

Finisher (5:00) — 3×10-12 DB skull crusher, moderate load taken to failure

WEDNESDAY, SEPT 9 — 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, timed stations @ steady pace, zone 2
3 rounds with a partner “you go, I go”. 2:30 at each station.

  1. Row or ski

  2. Loaded Flexion: TTB → GHD SU → Sit Up

  3. Bike Cal

  4. Barbell Ab Rollouts

No score. Nobody wins this.

carry block (16:00) — 3 rounds @ steady pace:

  • 200-ft/side 1-arm KB farmers carry (70/53 or 53/35 or 40/25)

  • :60 Sorenson hold

  • :30 handstand Hold (work on holding positions slightly off the wall) Scale by using the plyo box to achieve and inverted position

Cooldown (5:00) — :60/side pigeon, :60/side figure-4

THURSDAY, SEPT 10 — DEADLIFT

CNS: HIGH · Strength: Priority · 60:00 · Sole hinge exposure this week

Warm-up (8:00) — 3 rounds: 250m row / 10 empty-bar good morning / 10 glute bridge / :30 hollow hold

Strength — Deadlift (30:00)
5 sets × 4 reps @ 75% E1RM. Rest ~2:00 [Calculate E1RM: top set weight from last week ÷ 0.81] Reset every rep.
Effort standard: every rep looks the same. This is a position week, not a grind week.
Red flag: any lumbar rounding = set over. Drop 10% and finish the remaining sets there.

Accessory (10:00) — superset ×3, :90 rest:

  • 10-15 GHD Hamstring Dom., :01 pause at top

  • 15/side banded X walk

Conditioning (12:00 Cap)

Effort standard: Go For it. Meg talk trash in the AM.

  • 1,200 M Row

  • 60 KBS (70/55)

  • 30 Box Jump with step down

  • 10 Muscle Bar Muscle Up → 10 CTB PU + 10 Push Up → 10 Pull Up + 10 Push Up

FRIDAY, SEPT 11 — 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 (25:00)
5 sets × 4 reps @ 75% E1RM. Rest ~2:00 [Calculate E1RM: top set weight from last week ÷ 0.81]
Red flag: rib flare or lumbar extension to finish the rep → drop 5%.

Conditioning — 75-50-25 @ steady pace, zone 3 (25:00 cap)

  • Row, bike, or ski calories

  • Jump Lunges (knee does not need to touch the ground) or Jumping Air Squat if you have a positional issue with the lunges (just a little pop off the ground)

After each round: 200-ft/side 1-arm farmers carry (53/35)

Hold the same pace on the round of 25 that you held on the 75.

Cooldown (3:00) — 2:00 banded shoulder distraction, :60/side

SATURDAY, SEPT 12 — 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 — 12:00 open block
Athlete's choice. Pull-up progression, handstand work, double unders, or mobility.

WOD — 3 rounds for time, :60 rest between rounds (~28:00)

  • 400m row or ski

  • 20 DB single arm overhead Push Press, 10/arm (50/35)

  • 20/15 calorie bike

  • 20 BW Ring/TRX Rows (feet elevated)

  • 400m run

Accessory (8:00) — 3×15-20 banded rear delt fly + 3×12 seated DB hammer curl

Mark Messer
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Week 1