Week of September 7, 2026
| Bench Press | 3x5 @ 80% |
| Superset: Incline DB Press + Close-Grip Pushups | 3x10 |
| Superset: Seated DB Shoulder Press + Tricep Kickbacks | 3x12 |
| SkiErg Finisher | 10 min steady |
Same 4-course meal as always: heavy bench, chest+tri, shoulders+tri, cardio dessert.
| Muscle-Ups | 4 sets of 3-4 (fresh) |
| Pull-Up Ladder | 1-2-3-4-5, 3 rounds |
| Superset: DB Rows + Face Pulls | 3x12 |
| Dead Hang | 3x max |
Hit 5 muscle-ups in a row. Nobody saw it. Classic.
| 500m Row Repeats | 6 rounds @ race pace |
| 500m SkiErg | 3 rounds |
| Circuit: 20 KB Swings + 10 Burpees | 3 rounds |
Intervals at goal pace. Lungs filed a formal complaint.
| Round 1 — Muscle-Ups | 5x3 (the hard thing IS the compound) |
| Round 2 — Superset: Weighted Pull-Ups + DB Rows | 3x6+10 |
| Round 3 — Superset: Lat Pulldown + Face Pulls | 3x12 |
| Round 4 — Circuit: 500m Row + 10 Burpees + 20 KB Swings | 15 min AMRAP |
Round 4 is where the F45 energy lives. Left a small lake on the floor.
| Long Run | 18km easy w/ 6x1min pickups |
Marathon itch is back. 4:00:58 last spring — those 58 seconds haunt me.
Straight from the log — typos and yolo days included. Scale it to your day.