Week of August 24, 2026
| Bench Press | 3x5 @ 80% |
| Superset: Incline DB Press + Tricep Rope Pushdown | 3x10 |
| Superset: DB Shoulder Press + Overhead Tricep Extension | 3x12 |
| Row Erg Finisher | 10 min steady |
Bench day. The classics never miss.
| Circuit: 1000m Assault Bike → 500m Row → 500m SkiErg | 3 rounds |
| KB Swings | 4x20 |
| Farmers Carry | 4x40m |
Engine base. Boring on purpose. Boring builds engines.
| Round 1 — Overhead Press | 5x5 heavy |
| Round 2 — Superset: DB Shoulder Press + Lateral Raises | 3x10-12 |
| Round 3 — Superset: Incline DB Press + Tricep Rope Pushdown | 3x12 |
| Round 4 — Circuit: 10 Cal Assault Bike + 10 Wall Balls + 10 KB Swings | 15 min AMRAP |
The 4x4: four rounds of four-ish things. It does not mean four sets of four. Stop asking.
| Long Run | 16km easy, no watch-staring |
No pace, just chill running. The marathon dream stays alive.
Straight from the log — typos and yolo days included. Scale it to your day.