October 24, 2026
Daily Session — October 24, 2026
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Warm-Up
General (7:00): 2 Rounds: 200 m Easy Run 10 Air Squats 10 Bodyweight Good Mornings 8 Inchworms with a Push-Up 10 Scap Push-Ups 10 Hollow Rocks Specific (11:00): Hinge progression with an empty barbell: 8 Romanian Deadlifts (3-second lowering) 8 Deadlifts, touch-and-go, flat back Build the load: 5 Deadlifts at 65/45 lb 5 Deadlifts at 95/65 lb 5 Deadlifts at 115/80 lb 5 Deadlifts at workout weight (135/95 lb, or scaled 95/65 lb) Push-up progression, 2 Rounds: 5 Hand-Release Push-Ups with hands on a box or barbell 5 Hand-Release Push-Ups on the floor (scaled: 5 Push-Ups) Then 2 Rounds at workout pace: 5 Deadlifts 5 Hand-Release Push-Ups (scaled: 5 Push-Ups) 100 m Run Self-check: if the 135/95 lb deadlifts stayed flat-backed and fast, and you can do 8+ hand-release push-ups with your chest fully to the floor and your hands lifting off, go Rx. If your back rounds or the push-ups break down early, take the scaled version.
Coach's note: This warms up the hamstrings, glutes and lower back for the 10-rep deadlift sets, and the chest, triceps and shoulders for the hand-release push-ups, with runs to prepare you for 200 m repeats. If the 135/95 lb deadlifts felt crisp and you got 8+ clean hand-release push-ups, go Rx. You should finish warm, lightly breathing hard and with your hips loose.
Grindstone
AMRAP 18:10 Deadlifts (135/95 lb)10 Hand-Release Push-Ups200 m Run
Coach's note
- Stimulus
- Steady aerobic grind: about 2:20-2:45 per round, aiming for 7 rounds. Keep a hard, repeatable effort. Don't sprint the early runs or you'll be resting on push-ups later.
- Muscles
- Deadlifts hit hamstrings, glutes and low back, then the run uses hamstrings and glutes again. Push-ups load chest, triceps and shoulders, and those fade first.
- Strategy
- Deadlifts unbroken for 10, then 5-5 from round 5 if your back tightens. Push-ups 5-5, then 4-3-3 once the shoulders burn; rest before you fail. Run about 1:00-1:10, breathing hard but controlled.
- Scaling
- Stay at 7-8 rounds of about 2:10-2:30 each. Use 95/65 lb deadlifts and 8 push-ups (hands on a box if your hips sag), and keep the 200 m run, or row 250 m.
Cool-Down
3:00 Easy Walk or Bike Log your score. Then: 1:00 Hamstring Stretch (each side) 1:00 Couch Stretch (each side) 1:00 Pigeon Pose (each side) 1:00 Doorway Chest Stretch (each side) 1:00 Forearm Smash with a Lacrosse Ball (each arm) 1:00 Child's Pose
Coach's note: The deadlifts hit your hamstrings, glutes and lower back, so the hamstring stretch and pigeon pose target those. The couch stretch opens the hip flexors and quads after 18 minutes of running. The chest stretch addresses the push-ups, and the lacrosse ball works the forearms that held the bar every round.
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