November 9, 2026
Daily Session — November 9, 2026
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Warm-Up
General (6:00): 2 Rounds: 200 m Easy Run or 250 m Row 10 Air Squats (full depth, 2-second pause in the bottom of the last 3) 10 Scapular Push-Ups 10 Hollow Rocks 10 Glute Bridges Specific (10:00): 1 Round: 5 Sit-Ups, focus on a smooth roll up and arms reaching past the toes 5 Goblet Squat Pause Reps with a light kettlebell (1-second pause at the bottom, chest tall, elbows inside the knees) Build to workout weight: 5 Goblet Squats at ~50%, 5 at ~75%, 5 at workout weight (53/35 lb or 35/20 lb) Then 2 Rounds at workout pace (rest 45 seconds between rounds): 8 Goblet Squats 8 Sit-Ups Self-check: 10 goblet squats at your chosen weight with a tall chest and no more than one quick break, then smooth sit-ups → Rx. If your chest drops or you need to put the bell down within 10 reps, take the scaled reps and weight.
Coach's note: Primes the quads, glutes and adductors for 60 goblet squats, and the abs and hip flexors for 60 sit-ups. If the 10 goblet squats at workout weight felt controlled and the second round of sit-ups stayed smooth, go Rx; if your chest folded forward, scale the weight or reps so you can keep moving. You should finish warm, with breathing up and legs awake but not burning.
Strict Press
Every 2:00 for 10:00 (5 sets): 3 Strict Presses Start around 70% of your 1-rep max and add weight each set, finishing at about 80-85% (RPE 8) on set 5. Squeeze the glutes, keep the ribs down and finish with the head through at the top. No leg drive.
Coach's note: Today's workout is all legs and trunk, so we train upper-body pressing at RPE 8 and keep it at triples. Stop adding weight if the bar slows or you start leaning back; the goblet hold only asks a little of your shoulders and upper back, so save your legs and abs for the squats and sit-ups.
Low Rider
For Time:30-20-10Kettlebell Goblet Squats (53/35 lb)Sit-Ups
Coach's note
- Stimulus
- Steady threshold effort, 7-9 min. Quads and trunk burn, but it is not a sprint: going out too fast on the 30s forces long rests in the 20s. The cap is 12:00, so you have room to pace.
- Muscles
- Quads and glutes on squats, with the upper back, biceps and forearms holding the bell, then abs and hip flexors on sit-ups. Strict press leaves shoulders tired, so the goblet hold may fatigue sooner.
- Strategy
- Round of 30: squats 15-15, sit-ups 15-15. Round of 20: 10-10 on both. Round of 10: unbroken. Keep rests to about 5 seconds and set the bell down before your quads fail, not after.
- Scaling
- Use 24-16-8 with 35/20 lb and aim for 6-8 min. If you'd have to break squats below 8 reps, lighten the bell but keep every rep. Keep sit-ups at full reps for the same trunk stimulus.
Cool-Down
3:00 Easy Bike or Walk Log your score. Then: 1:00 Quad Foam Roll (each leg) 1:00 Couch Stretch (each side) 1:00 Deep Squat Hold (hands pressing knees out) 1:00 Cobra or Sphinx Stretch 1:00 Doorway Pec Stretch (each side) 1:00 Child's Pose with Overhead Reach
Coach's note: The goblet squats hit your quads, glutes and adductors, so the quad roll, couch stretch and deep squat hold target those and the hip flexors that sit-ups tighten. Cobra opens the abs after 60 sit-ups, and the doorway pec stretch and child's pose reach open the chest and lats after strict pressing.
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