November 12, 2026
Daily Session — November 12, 2026
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Warm-Up
General (6:00): 2 Rounds: 200 m Easy Run (or 250 m Row) 10 Air Squats 10 Ring Rows 10 Push-Ups 10 Hollow Rocks 10 Scap Pull-Ups Specific (10:00): 2 Rounds: 10 Band or Empty-Hand Shoulder Pass-Throughs 10 Kip Swings 3 Kipping Pull-Ups With light dumbbells (10-15 lb): 8 Strict Dumbbell Presses 6 Dumbbell Push Presses (focus on a vertical dip and a hard leg drive) Build the load with the push press: 5 Push Presses at ~50% of workout weight 4 Push Presses at ~75% of workout weight 3 Push Presses at workout weight Then 1 Round at workout pace: 5 Dumbbell Push Presses (workout weight) 3 Pull-Ups Self-check: Rx: you can do 6-8 unbroken pull-ups AND the workout dumbbells moved smoothly for 5 push presses. Scaled: pull-ups break at 3-4 reps, or the dumbbells stall at the top → do Ring Rows and/or the lighter dumbbells.
Coach's note: Primes the shoulders, triceps and legs for 36 dumbbell push presses and the lats and grip for 36 pull-ups. If 6-8 pull-ups felt smooth and the dumbbells locked out without a re-dip, do Rx; if not, scale so you can keep moving in all three rounds. By the end your shoulders should feel warm and your hands loose, not pumped.
Back Squat
Every 2:00 for 10:00 (5 sets): 3 Back Squats Start around 70% of your 1-rep max and build to a heavy-ish triple at RPE 7-8 (about 80%). Stop adding weight if the bar slows down. Keep every rep crisp and the same depth.
Coach's note: Squats don't use the shoulders, lats or grip that the push press and pull-ups depend on, so they fit well today. Cap this at RPE 8, because your legs still need to drive 36 push presses and shouldn't feel heavy when the clock starts.
Hand Over Fist
For Time:15-12-9Dumbbell Push Press (35/25 lb)Pull-Ups Push presses use two dumbbells.
Coach's note
- Stimulus
- Short, hard couplet: 36 push presses and 36 pull-ups. Aim for 4:30-6:00, well under the 9:00 cap. Don't sprint the 15s or the pull-ups will punish you.
- Muscles
- Legs, shoulders and triceps on the presses, then lats, biceps and grip on pull-ups. Grip gets hit twice per round, and your legs are already tired from the squats.
- Strategy
- Presses: 15 as 8-7, 12 as 6-6, 9 unbroken, using leg drive. Pull-ups: 15 as 5-5-5, 12 as 6-6, 9 as 5-4. Keep rests to about 5 seconds and drop the dumbbells before the grip fails.
- Scaling
- Stay in 4:30-6:00. Use 25/15 lb presses and ring rows, same 15-12-9. Walk your feet in so the rows stay hard. If pull-ups are your limit, use banded or jumping pull-ups, same reps.
Cool-Down
3:00 Easy Bike or Walk Log your score. Then: 1:00 Lat Stretch on the Rig or a Rack (each side) 1:00 Doorway Pec and Front Shoulder Stretch (each side) 1:00 Overhead Triceps Stretch (each arm) 1:00 Forearm Smash with a Lacrosse Ball (each arm) 1:00 Couch Stretch (each side) 1:00 Child's Pose
Coach's note: The pull-ups loaded your lats and forearms, so the lat stretch and lacrosse ball work on those. The push presses hit your front delts and triceps, so use the pec/shoulder and triceps stretches for those. The couch stretch eases the quads and hips that did the back squats and the push press dip and drive.
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