November 3, 2026
Daily Session — November 3, 2026
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Warm-Up
General (6:00): 3:00 Easy Row or Jog Then 2 Rounds: 10 Air Squats 10 Good Mornings (PVC or empty barbell) 10 Glute Bridges 10 Hollow Rocks 20 Jumping Jacks Specific (10:00): Jump rope progression: 30 Seconds Single-Unders 10 Penguin Jumps (fast, springy ankles) 5 x (1 Double-Under attempt + 3 Single-Unders) Deadlift progression: 5 Empty-Barbell Deadlifts (flat back, lats tight) Build to workout weight: 3 Deadlifts at ~50%, 3 at ~75%, 3 at workout weight (225/155 lb, or 135/95 lb if scaling) Then 2 Rounds at workout pace: 3 Deadlifts at workout weight 20 Double-Unders (or 40 Single-Unders) Self-check: if you string together 10+ unbroken double-unders and the deadlifts at 225/155 lb stay fast with a flat back, do Rx. If the rope breaks down or the bar gets slow, do the scaled version.
Coach's note: Primes the hamstrings, glutes and low back for the 25 deadlifts, and the calves and wrists for 200 double-unders. If you strung 10+ double-unders and the 225/155 lb pulls felt smooth, do Rx; otherwise take 135/95 lb and 80 singles. You should feel warm in the hips, with a light sweat and bouncy ankles.
Strict Press
Every 2:00 for 10:00 (5 sets): 3 Strict Presses Build to a heavy triple at RPE 8 (about 80-85% of your 1-rep max). Start around 65% and add weight each set while the bar speed stays crisp. Squeeze the glutes and keep the ribs down. Stop adding weight if the bar slows or your low back starts to arch.
Coach's note: Today's heavy day is overhead pressing at RPE 8. It takes nothing from the hamstrings, low back or grip that Iron Rope needs for the deadlifts. Don't grind out reps: save your forearms and shoulders for turning the rope for 200 double-unders.
Iron Rope
5 Rounds for Time:5 Deadlifts (225/155 lb)40 Double-Unders
Coach's note
- Stimulus
- Steady, high-effort couplet: aim for 8-10 min, about 1:40-2:00 per round. Don't sprint the deadlifts: a pounding heart makes the double-unders trip, and misses cost more than a breath.
- Muscles
- Hamstrings, glutes, back and grip on deadlifts, then calves, forearms and shoulders on the rope. Presses already tired your shoulders and trunk, so brace hard on every pull.
- Strategy
- Deadlifts: 5 touch-and-go, then rest 5 seconds. Double-unders: 2 sets of 20, or 25-15 if you trip often. Hold that pace all 5 rounds; if grip fades in rounds 4-5, split the pulls 3-2.
- Scaling
- Stay near 9-11 min. Use 135/95 lb deadlifts and 80 single-unders (2:1 for double-unders). If only the rope is shaky, scale the rope and keep the Rx deadlift.
Cool-Down
3:00 Easy Bike or Walk Log your score. Then: 1:00 Supine Hamstring Stretch with a Band (each leg) 1:00 Wall Calf Stretch (each leg) 1:00 Forearm Smash with a Lacrosse Ball (each arm) 1:00 Child's Pose with Arms Reaching Overhead
Coach's note: The deadlifts hit your hamstrings and low back, so the banded hamstring stretch and child's pose release them. The double-unders worked your calves and forearms, which the wall calf stretch and lacrosse ball address. The overhead reach in child's pose also opens the lats and shoulders after strict press.
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