‹ Week MON 21 SEP

PHA Ping-Pong, turf side — circuits with climbers and a bike in them

60 min training + 13 prep · ≈ 73 min door-to-door
targetmodelfeltcardio87.77.5weight67.27agility13.93.3creativity——4
“good — very sweaty; 'this is coming together very well and i'm very happy'”
grab:kettlebellsbarbell 115 lbsquat rackpull-up barbenchdumbbells 45 lbassault bike
⚠ Working around: Left shoulder, Chronic ankle tears
Inchworm
6
Fold, walk hands to plank, walk feet back up. Hamstrings and shoulders wake up together. Muscles: full_body (assists: hamstrings, shoulders)
Kettlebell Halo
8 each way
left shoulder: light bell, tight circle
Circle the bell around the head, tight orbit. Shoulder warmup and thoracic prep; per direction. Muscles: shoulders (assists: core)
Air SquatNEW
15
Unloaded full-range squat. Warmup grease and circuit filler. Muscles: quads (assists: glutes)
Front SquatNEW
10@ 16RM
~115lb
low back: brace hard, elbows high; the only bar in this circuit
Bar racked on front delts, elbows high. More upright, more quads and upper back than back squat. 2026-09-21: first time in a while — 105 lb for 5 rounds of 10 felt HEAVY for him and left a small left-low-back twinge. Treat as a lift he is still learning: lighter intent (16RM+) or fewer rounds until he says otherwise. Muscles: quads (assists: core, glutes)
Neutral-Grip Pull-UpNEW
6-8@ 12RM
tendons: bodyweight only, stop BELOW chin-over-bar
Palms facing. The joint-friendliest vertical pull. 2026-09-21: his range, on purpose — nose level with the bar at the top, not fully extended at the bottom (tendons). Don't cue full ROM. Muscles: back (assists: biceps)
Bench DipNEW
12-15@ 20RM
left shoulder: shallow — upper arm stops at parallel
Hands on the bench behind you, dip. Feet up or weighted to progress; stop shy of shoulder complaint. Muscles: triceps (assists: chest, shoulders)
DB Floor PressNEW
10-12@ 15RM
floor stops the elbow — shoulder-safe pressing
Press lying on the floor; upper arms stop at the ground. Shoulder-friendly pressing. Muscles: chest (assists: triceps)
DB Reverse Lunge
8 each leg@ 12RM
step back, not forward — front heel stays down (ankles)
Glute-forward lunge, stepping backward. Setup: DBs at your sides. Form: long step back, drop the back knee toward the floor, drive through the FRONT heel to stand. Torso slightly forward = more glute. Knees track over toes. Muscles: glutes (assists: quads)
Mountain ClimberNEW
45s fasthard
ankles: light quick feet
Plank with running knees. Fast but with hips level — no bouncing. Muscles: core (assists: shoulders, quads)
DB Romanian Deadlift
10@ 15RM
~45lb
sciatica-aware: soft knees, flat back, stop at mid-shin
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)
Renegade RowNEW
6 each arm@ 12RM
feet wide, hips square
Row from a plank on dumbbells, fighting the twist. Back plus a brutal anti-rotation core hit. Muscles: back (assists: core, shoulders)
Assault Bike IntervalsNEW
40s all-outmax
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)
Kneeling Hip Flexor StretchNEW
45s each side
Half-kneel, tuck the pelvis, shift forward. The desk-life antidote; per-side. Muscles: quads (assists: core)
Open BookNEW
8 each side
Side-lying, sweep the top arm open following it with your eyes. T-spine rotation; per-side. Muscles: back (assists: chest)
Doorway Pec Stretch
45s each side
Forearm on the frame, step through. Undo the pressing; per-side. Muscles: chest (assists: shoulders)