Week of September 21, 2026
| 2000m Row (10 burpees every 500m) | 1 round |
| Deadlift | 3x3 @ 225 |
| Shoulder Press | 3x5 |
| Straight-Arm Pulldown ('Booty Builder' lat machine) | a few sets of 10 |
| 12-min Block: 2000m SkiErg → max Alt. DB Snatches @ 35lb in remaining time | 1 round |
Hefty one. The row-burpee combo set the tone early and the snatches collected the tax.
Bucket of balls after the deads. Hybrid means hybrid.
| Round 1 — Incline Bench | 3x8 |
| Round 2 — Superset: Shoulder Press + Seal Row | 3 sets |
| Round 3 — Superset: Lat Pulldown + Tricep Pushdown | 3 sets |
| Round 4 — Circuit: Alt. DB Snatches + 500m Cardio Machine | 4 rounds |
Textbook 4x4. Four rounds of four things — and round 4 never gets skipped.
Actual golf this time. The range work did not transfer. Great time anyway.
| Pliability / Stretching | 15 min |
| Circuit: 1000m Assault Bike → 500m Row → 1000m Assault Bike → 500m SkiErg | 2 rounds |
| Hip Thrusts + 'Booty Builder' Machine | 8 sets |
| Finisher Circuit: Sled Push HEAVY + Sled Pull HEAVY + 20 Alt. DB Snatches + 20 KB Swings | 3 rounds (1 lap per sled) |
9 days out from Toronto Pro. Engine primed, glutes built, sleds moved.
// logged via chat mid-cooldown, committed to main, deployed by Vercel. The training log has CI/CD.
| Bench Press | 165x3 · 185x3 · 205x3 · 210x2 |
| Bench Press — AMRAP @ 210 | 1 set, all out |
| Dumbbell Press + Upright Row | superset, 8–10 each |
| Cable Press + Cable Fly | superset, ~12 each |
| Overhead Tricep Extension + second tricep movement | superset, 12+ each |
| Lateral Raise Machine | high reps |
| Chest Fly Machine | high reps |
Heavy triples up the ladder to a double at 210, then an AMRAP at 210 because why not — mate got 3, Mo drove in from Toronto and put up 4. After that it stepped down properly: 8–10 rep supersets, then ~12s on the cables, then machines to finish. Heavy → hypertrophy → high-rep burnout, which is the whole shape of a good push day.
Straight from the log — typos and yolo days included. Scale it to your day.