November 11, 2026
Daily Session — November 11, 2026
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Warm-Up
General (6:00): 2 Rounds: 200 m Easy Run (or 250 m Row) 10 Air Squats 8 Ring Rows 8 Scap Pull-Ups 10 Hollow Rocks 10 Hip Extensions or Good Mornings (no load) Specific (11:00): 2 Rounds: 8 Kip Swings 5 Hanging Knee Raises with a swing 3 Toes-to-Bar (or 5 more knee raises if T2B isn't there yet) With an empty barbell: 5 Front Squats with a 2-sec pause in the bottom 5 Front Squats at normal tempo Build to workout weight: 3 Front Squats at ~50%, 3 at ~75%, 3 at workout weight (115/75 lb or 75/55 lb) Ski Erg: 1:00 easy, then 2 x 5 Cal at workout pace Then 2 Rounds at workout pace: 4 Front Squats 4 Toes-to-Bar (or Knee Raises) 5/4 Cal Ski Erg Self-check: if you linked 4 toes-to-bar without dropping and the 115/75 lb bar stayed fast with elbows high, do Rx. If the T2B broke up or the bar slowed, take the scaled loads and knee raises.
Coach's note: Primes the quads and upper back for the front squats, the lats, grip and hip flexors for the toes-to-bar, and the lats and triceps for the ski erg. If the 4 T2B felt smooth and the front rack stayed tall at 115/75 lb, go Rx. By the end your legs should be warm and your breathing up, with no burn in the forearms yet.
Handstand Practice
EMOM 10: Odd minutes: 3 x 10-sec Chest-to-Wall Handstand Holds (or Pike Holds with feet on a box), rest between holds Even minutes: 8 Wall-Facing Plank Shoulder Taps, slow and controlled Stay submaximal. Stop a hold when your hips or ribs start to sag, not when you fail.
Coach's note: This is a low-fatigue pushing and overhead position drill, so it stays away from the quads, grip and lats the workout needs. Keep it around RPE 5 and don't chase long holds, because the ski erg and T2B still need fresh shoulders and a tight midline.
Front Line
AMRAP 12:8 Front Squats (115/75 lb)8 Toes-to-Bar10/8 Cal Ski Erg
Coach's note
- Stimulus
- Steady 12-minute grind: hard but repeatable. Aim for 5-6 rounds at roughly 2:00-2:20 each. Don't sprint round 1, or the T2B will cost you from round 3 on.
- Muscles
- Quads, glutes and upper back (squats), then lats, abs and grip (T2B), then lats, triceps and core (ski). Lats and grip get hit twice in a row; handstand work already tired your wrists and shoulders.
- Strategy
- Squats: 8 unbroken, or 5-3 if the rack burns. T2B: 4-4 from round 1, quick rests, never to failure. Ski: 10 cal at hard but steady, about 40 sec. Keep every rest under 5 sec.
- Scaling
- Aim for 7-8 rounds at 75/55 lb, 8 hanging knee raises, 8/6 cal ski. If Rx T2B breaks worse than 4-4, swap to 8 knee raises. If squats break worse than 5-3, drop the load.
Cool-Down
3:00 Easy Bike or Walk Log your score. Then: 1:00 Couch Stretch (each side) 1:00 Lat Stretch on the Rig (each side) 1:00 Forearm Smash with a Lacrosse Ball (each arm) 0:45 Front Rack Wrist and Triceps Stretch 1:00 Child's Pose
Coach's note: Quads and hip flexors took the front squats and T2B, so the couch stretch targets exactly those. The lat stretch undoes the hanging and ski erg pulling, and the forearm smash works the grip that held the bar and the rig. The wrist and triceps stretch eases the front rack.
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