Week of Sep 7

Sep 7 – 13 · 6 sessions

TODAYMON 7 · Upper lift · Antagonist Pairs›

MON7Upper lift · Antagonist PairsUpper — Antagonist Pairs6 blocks · 4 circuits · 63+13 mingrab: bands · dumbbells 50/60/15 lb · adjustable bench · bench · chest press machine · seated row machine · assisted pullup machine · preacher curl machine›

▶ START✓ Trained

TODAYTUE 8 · Conditioning · Hyrox Split›

TUE8Conditioning · Hyrox SplitHyrox Split — ergs & stations10 blocks · sets + 4 interval blocks (4′ + 4′ + 4′ + 4′) · 54+11 mingrab: rowing erg · sled · ski erg · kettlebells 44 lb · assault bike · medicine ball 14 lb›

▶ START✓ Trained

TODAYWED 9 · Run · Fartlek›

WED9Run · FartlekFartlek 45 (the week's one run)1 block · straight sets · 45 min›

▶ START✓ Trained

TODAYTHU 10 · Lower lift · Top Set & Back-Offs›

THU10Lower lift · Top Set & Back-OffsSquat Top Set + Back-Offs (anchor)4 blocks · sets + 1 circuit · 62+16 mingrab: barbell 155 lb · squat rack · dumbbells 45 lb›

▶ START✓ Trained

TODAYFRI 11 · Conditioning · EMOM 30›

FRI11Conditioning · EMOM 30KB & Ropes EMOM4 blocks · 2 EMOMs (30′ + 23′) · 57+12 mingrab: kettlebells 35/30 lb · dumbbells · battle ropes›

▶ START✓ Trained

TODAYSAT 12 · Conditioning · Strongman Medley›

SAT12Conditioning · Strongman MedleyStrongman Saturday5 blocks · sets + 1 circuit · 63+15 mingrab: sled · dumbbells 60/50 lb · medicine ball 20 lb · trx · kettlebells 44 lb · foam roller›

▶ START✓ Trained

SUN13Rest

⚠ Working around: Left shoulder, Chronic ankle tears

All weeks ›v6 · generated 2026-09-18 20:47 UTC

Upper — Antagonist Pairs

63 min training + 13 prep · ≈ 76 min door-to-door

grab:bandsdumbbells 50/60/15 lbadjustable benchbenchchest press machineseated row machineassisted pullup machinepreacher curl machine

⚠ Working around: Left shoulder, Chronic ankle tears

Arm Circles

10-15 each way

Small to large circles, both directions. Thirty seconds of shoulder insurance. Muscles: shoulders

Band External Rotation

15-20 each arm

new from the scan — cuff insurance before pressing

Band anchored at elbow height, rotate out against it. The cheapest shoulder-health rep there is. Muscles: shoulders

Scap Push-Up

10-12

Plank, arms locked, pinch and spread the shoulder blades only. Serratus wake-up call. Muscles: shoulders (assists: chest)

Incline DB Press

8-12

~50lb

shoulder-friendly path

Upper-chest press on a 30-45deg bench. Setup: bench at the FIRST or SECOND incline notch — steeper turns it into a shoulder press (avoid, given the shoulder). Form: elbows ~45deg from the torso, press to lockout over the upper chest, not over the face. Muscles: chest (assists: shoulders, triceps)

One-Arm DB Row

10 each arm

~60lb

One-arm back row. Setup: knee and hand braced on the bench, flat back, DB hanging. Form: pull to the hip pocket (not the armpit), elbow sweeping back; no torso twist. Heavy is fine if the rep stays smooth. Muscles: back (assists: biceps, forearms)

DB Lateral Raise

12-15

~15lb

strict, no swing

Raise to shoulder height, slight elbow bend, no swing. Side delts; light weight, strict. Muscles: shoulders

Rear Delt Flye

12-15

Hinged over, arms sweep wide. Rear delts and upper back; keep it strict and light. Muscles: shoulders (assists: back)

Machine Chest Press

10-12

~120lb

Guided pressing to failure without a spotter. Great circuit and burnout piece. Muscles: chest (assists: triceps, shoulders)

Seated Row Machine

10-12

stack that leaves 2 in the tank

Chest-supported machine row. Setup: seat height so handles meet mid-chest, chest firm on the pad. Form: pull elbows back, squeeze the blades 1s, slow return. The pad means zero lower-back load — go honest-heavy. Muscles: back (assists: biceps)

Assisted Dip

12-15

stay shy of the deep stretch

Counterweighted dips. Depth to upper-arm-parallel, torso lean sets chest vs triceps. Muscles: triceps (assists: chest, shoulders)

Preacher Curl Machine

10-15

Arms braced on the pad, zero cheat. Full stretch at the bottom of every rep. Muscles: biceps

Doorway Pec Stretch

45s each side

Forearm on the frame, step through. Undo the pressing; per-side. Muscles: chest (assists: shoulders)

Cross-Body Shoulder Stretch

30s each side

Pull one arm across the chest. Rear delt and capsule; per-side. Muscles: shoulders

Hyrox Split — ergs & stations

54 min training + 11 prep · ≈ 64 min door-to-door

grab:rowing ergsledski ergkettlebells 44 lbassault bikemedicine ball 14 lb

⚠ Working around: Left shoulder, Chronic ankle tears

High Knees

3 x 20s

soft feet, ankles waking up

Run in place, knees to waist height. Quick feet, tall posture. Muscles: cardio (assists: quads)

Inchworm

6-8

Fold, walk hands to plank, walk feet back up. Hamstrings and shoulders wake up together. Muscles: full_body (assists: hamstrings, shoulders)

Row Erg

4:00 hard-steady

smooth catch, braced back

Hard 250-500m pieces with rest between. Legs-body-arms, in that order. Muscles: cardio (assists: back, hamstrings)

Sled Push

5×40s hard push

ankle: drive, don't bound

Drive a loaded sled down the turf, low and leaning. Zero eccentric — brutal effort, no soreness. Muscles: cardio (assists: quads, glutes, calves)

Ski Erg

4:00 hard-steady

easy on the tendons — pull with lats, not arms

Overhead pull-down cadence like double-poling. Upper-body engine; interval or steady. Muscles: cardio (assists: back, core, triceps)

KB Sumo High Pull

5×12-15

~44lb

fast hips, braced

Wide-stance explosive pull to chin height. Setup: bell between the feet, stance wide, toes slightly out. Form: fast hip drive, elbows lead high and wide, bell stays close to the body. Lower under control back between the legs. Muscles: glutes (assists: back, shoulders)

Assault Bike

4:00 hard-steady

Max-effort 20-30s on the fan bike, easy spin between. The fastest legal way to a redline. 2026-09-18: he LOVES this — cap 2 days/week across both bike entries ("i wouldnt want to see assault bike 4x/week, but 2x/week is probably good"). His signature block: 40 s all-out bike + 8 thrusters (40 lb) every 2:00 for 8 min — "pretty gassed", cardio 9-10/10 pace. He used to open with it and coast — build the rest of the session to its target instead (cardio_late_share shows whether it holds). Muscles: cardio (assists: quads)

Bear Crawl

5×30s crawl

knees an inch off the turf

Crawl with knees an inch off the floor, hips level. Slower is harder. Muscles: core (assists: shoulders, quads)

Row Erg

4:00 hard-steady

empty the tank on this one

Hard 250-500m pieces with rest between. Legs-body-arms, in that order. Muscles: cardio (assists: back, hamstrings)

Wall Ball

5×12-15

~14lb

lower target, shoulder-friendly arc; land soft

Squat and throw the ball to a target ten feet up, catch, repeat. Hyrox/CrossFit staple. Muscles: full_body (assists: quads, shoulders)

Hamstring Stretch

45s each side

Straight-leg fold, standing or lying with a strap. Breathe your way in; per-side. Muscles: hamstrings (assists: calves)

Wall Calf Stretch

45s each side

ankles get extra time

Ball of foot on the wall, lean in. Straight knee then bent knee; per-side. Muscles: calves

Squat Top Set + Back-Offs (anchor)

62 min training + 16 prep · ≈ 78 min door-to-door

grab:barbell 155 lbsquat rackdumbbells 45 lb

⚠ Working around: Left shoulder, Chronic ankle tears

Leg Swings

10-12 each side

Front-back and side-to-side swings holding something stable. Dynamic hip prep; per-leg. Muscles: hamstrings (assists: glutes, adductors)

Glute Bridge

12-15

easy activation, neutral spine

Floor bridge with a top squeeze. Activation before lower days; load it to graduate. Muscles: glutes (assists: hamstrings)

Back Squat — ramp + top set

2×ramp, then top set of 5

~155lb

anchor lift: brace hard, no grinding

The anchor lift. Setup: bar on upper traps, feet shoulder-width, toes slightly out. Form: big breath + brace, sit between the hips, depth to parallel, drive up through mid-foot. No grinding reps while the weights are still being calibrated. Demoted 2026-09-18: the anchor squat is the hack squat machine (either orientation); the barbell back squat stays as a swap candidate, not the default. Muscles: quads (assists: glutes, core)

Back Squat — back-offs

6×8 @ -20%

~155lb

volume work, keep it moving

The anchor lift. Setup: bar on upper traps, feet shoulder-width, toes slightly out. Form: big breath + brace, sit between the hips, depth to parallel, drive up through mid-foot. No grinding reps while the weights are still being calibrated. Demoted 2026-09-18: the anchor squat is the hack squat machine (either orientation); the barbell back squat stays as a swap candidate, not the default. Muscles: quads (assists: glutes, core)

Good Morning

6×10

light bar, braced hinge

Barbell hinge for hamstrings. Setup: bar on the back like a squat, LIGHT (this is a stretch under load, not a lift). Form: soft knees, bow forward pushing hips back until hamstrings pull, stand up. Braced back always — sciatica-aware. Muscles: hamstrings (assists: back, glutes)

DB Split Squat

8 each leg

rotated in for the Bulgarians — start moderate

Static lunge stance, dumbbells at sides. Per-leg; the entry drug to single-leg work. Muscles: quads (assists: glutes, adductors)

DB Romanian Deadlift

10-12

~45lb

long hamstrings, flat back

Hamstring hinge with dumbbells. Setup: DBs in front of thighs, soft knees. Form: push hips straight BACK, DBs slide down the legs, stop when hamstrings scream (mid-shin-ish), stand by driving hips forward. Flat braced back the whole time — sciatica-aware. Muscles: hamstrings (assists: glutes, back)

Couch Stretch

60s each side

Rear foot up a wall or bench, knee on the floor, squeeze the glute. Hip flexors and quads; per-side. Muscles: quads

Hamstring Stretch

45s each side

Straight-leg fold, standing or lying with a strap. Breathe your way in; per-side. Muscles: hamstrings (assists: calves)

90/90 Hip Stretch

60s each side

Both legs at right angles, lean over the front shin, switch sides. Internal + external rotation. Muscles: glutes (assists: adductors)

KB & Ropes EMOM

57 min training + 12 prep · ≈ 69 min door-to-door

grab:kettlebells 35/30 lbdumbbellsbattle ropes

⚠ Working around: Left shoulder, Chronic ankle tears

Kettlebell Halo

8 each way

light bell

Circle the bell around the head, tight orbit. Shoulder warmup and thoracic prep; per direction. Muscles: shoulders (assists: core)

Kettlebell Deadlift

10 easy

groove the hinge, braced

Hinge to a bell between the feet. The teaching hinge and a fine warmup pull. Muscles: glutes (assists: hamstrings)

Kettlebell Clean

6 each arm (12 total)

~35lb

braced hinge, soft catch

Hike to a soft catch in the rack. Smooth is the skill; per-arm. Muscles: full_body (assists: glutes, biceps)

Kettlebell Press

5 each arm (10 total)

~30lb

left side lighter if the shoulder talks

Strict one-arm press from the rack. The offset load makes the core earn it; per-arm. Muscles: shoulders (assists: triceps, core)

Devil's Press

4-6

light DBs — hands take the impact, arc stays low if the shoulder minds

A burpee holding dumbbells that ends in a double-DB snatch overhead. Form: chest to floor between the DBs, hop feet in, swing both bells between the legs and up overhead in one arc. Light DBs; keep the arc close and low-effort at the top — the day's one overhead move (shoulder-aware). Muscles: full_body (assists: chest, shoulders)

Battle Ropes

30s hard waves

Alternating or double waves. All-out arms-and-lungs intervals. Muscles: shoulders (assists: core, forearms)

Plyo Push-Up

6-8

hands-only impact — drop to fast strict push-ups when pop fades

Explosive push-up, hands leave the floor. Form: rigid plank, drop fast, punch the floor away; land soft with bent elbows. When the pop fades, switch to fast strict push-ups rather than grinding slow claps. Muscles: chest (assists: triceps, core)

Child's Pose

60s

Sit back to heels, arms long. Lats, spine, and a breather. Muscles: back (assists: shoulders)

Downward Dog

60s

soft elbows, no forcing the shoulder

Inverted V, pedal the heels. Whole posterior chain plus shoulders. Muscles: hamstrings (assists: calves, shoulders)

Strongman Saturday

63 min training + 15 prep · ≈ 78 min door-to-door

grab:sleddumbbells 60/50 lbmedicine ball 20 lbtrxkettlebells 44 lbfoam roller

⚠ Working around: Left shoulder, Chronic ankle tears

High Knees

3 x 20s

soft feet

Run in place, knees to waist height. Quick feet, tall posture. Muscles: cardio (assists: quads)

Inchworm

6-8

Fold, walk hands to plank, walk feet back up. Hamstrings and shoulders wake up together. Muscles: full_body (assists: hamstrings, shoulders)

Sled Push

8×40s hard push

quality efforts, slow walk back

Drive a loaded sled down the turf, low and leaning. Zero eccentric — brutal effort, no soreness. Muscles: cardio (assists: quads, glutes, calves)

Farmer's Carry

7×60s heavy

~60lb

per hand, tall posture

Heavy implement in each hand, walk tall. Grip, traps, posture — strength you actually use. Muscles: forearms (assists: core, back)

Med Ball Slam

10

~20lb

shoulder-friendly arc, land balanced

Full-body throw into the floor. Form: ball overhead on tiptoes, slam THROUGH the floor with the whole torso, catch on the bounce or dead ball. Shoulder-friendly arc: think 'chop down', not 'reach way back'. Muscles: core (assists: shoulders, back)

Suitcase Carry

60s each side

~50lb

stay dead level

One-sided farmer's carry. Form: walk tall with the weight in ONE hand and refuse to lean — that refusal is the exercise. Shoulders level, eyes forward. Swap sides each set. Muscles: core (assists: forearms)

TRX Row

12-15

straps at the sled lanes — honest angle

Bodyweight row on the straps. Setup: straps mid-length; walk feet forward to make it harder. Form: rigid plank, pull chest to hands, elbows tight-ish, 1s squeeze. Angle is the dial — honest angle, no sagging hips. Muscles: back (assists: biceps, core)

KB Sumo High Pull

4×12-15

~44lb

fast hips, braced; second helping this week on purpose

Wide-stance explosive pull to chin height. Setup: bell between the feet, stance wide, toes slightly out. Form: fast hip drive, elbows lead high and wide, bell stays close to the body. Lower under control back between the legs. Muscles: glutes (assists: back, shoulders)

Foam Roll Quads & Hips

60s

Slow passes over quads, IT band area, hip flexors. Camp on the tender spots and breathe. Muscles: quads (assists: adductors)

Pigeon Pose

45s each side

Front shin across, fold over it. Deep glute and external rotator stretch; per-side. Muscles: glutes