Week of September 14, 2026
| Bench Press | 3x5 @ 80% |
| Superset: Cable Flyes + Tricep Rope Pushdown | 3x12 |
| Superset: Arnold Press + Overhead Tricep Extension | 3x10 |
| Incline Treadmill Finisher | 10 min @ 10% |
Last heavy-ish bench before the race. Bar speed felt nasty (good nasty).
| Circuit: Sled Push HEAVY + Sled Pull HEAVY + 20 Wall Balls + 20 KB Swings | 3 rounds (1 lap per sled) |
| Hip Thrusts + 'Booty Builder' Machine | 6 sets |
Stations day. The sled does not care about your feelings.
| Pull-Ups EMOM | 10 min x 6 reps |
| Muscle-Ups | 5x2 clean |
| Superset: Lat Pulldown + Curls | 3x12 |
60 pull-ups in 10 minutes. Forearms went on strike after.
| 1km Run | 4 rounds (between stations) |
| Wall Balls | 3x25 |
| Burpee Broad Jumps | 3x20m |
| Alt. DB Snatches | 3x20 |
Mini race sim. Practice the transitions, jog the panic away.
Straight from the log — typos and yolo days included. Scale it to your day.