October 27, 2026
Daily Session — October 27, 2026
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Warm-Up
General (6:00): 2 Rounds: 200 m Easy Run or 250 m Row 10 Air Squats (3-second pause at the bottom of the last 3) 10 Scap Pull-Ups 10 Hollow Rocks 10 Hip Extensions or Good Mornings (empty barbell) 30-Second Front Rack Stretch (fingertips under the bar, elbows high) Specific (11:00): 2 Rounds: 8 Kip Swings 5 Hanging Knee Raises 3 Toes-to-Bar (strict or kipping, whichever is smooth) With an empty barbell: 5 Front Squats (2-second pause at the bottom) 5 Front Squats (no pause, elbows up) Build to workout weight: 3 Front Squats at ~50%, 3 at ~70%, 3 at workout weight (185/125 lb or your scaled load) Then 2 Rounds at workout pace: 3 Front Squats at workout weight 4 Toes-to-Bar (or Hanging Knee Raises) Self-check: 4 unbroken toes-to-bar with the bar quick off the floor and elbows staying high on the front squats → Rx. If the toes-to-bar break up into singles or the elbows drop at workout weight, go with the scaled version (135/95 lb, Hanging Knee Raises).
Coach's note: Primes the quads, hips and front rack for the 25 front squats, and the lats, grip and hip flexors for the 40 toes-to-bar. If 4 toes-to-bar felt smooth and the 185/125 lb bar stayed light on your shoulders, go Rx; if your elbows dropped or the toes-to-bar fell apart, scale. By the end you should be warm through the hips and shoulders with your hands loose, not pumped.
Bench Press
Every 2:00 for 10:00 (5 sets): 3 Bench Press Build to a heavy triple. Start around 70% of your 1-rep max and add weight each set, finishing around 85-90% (RPE 8) while the bar speed stays crisp. Stop adding weight if the bar slows or your form breaks.
Coach's note: Today is the main strength day, and a heavy bench press is a push pattern that leaves your legs and grip fresh for the front squats and toes-to-bar. Cap it at RPE 8: you need your lats, hands and trunk ready to hang from the bar for 40 reps.
Rack and Hang
5 Rounds for Time:5 Front Squats (185/125 lb)8 Toes-to-Bar
Coach's note
- Stimulus
- Threshold pace, aim for 8-11 min. Heavy-ish squats and a gymnastics pull with no rest between them. Not a sprint: if round 1 is fast, your toes-to-bar will fall apart by round 3.
- Muscles
- Quads, glutes and upper back in the rack, then lats, hip flexors, abs and grip on the toes-to-bar. Grip and trunk get hit 5 times; bench earlier leaves your lats and triceps a bit tired.
- Strategy
- Squats: unbroken 5, touch-and-go, about 20 s. T2B: 4-4 from round 1, or 5-3 if strong, and drop before grip fails. Aim for about 2:00 per round, steady. Keep your rest short and deliberate.
- Scaling
- Stay in the 9-12 min window. Use the scaled load of 135/95 lb for front squats, so you can still do all 5 unbroken. Replace the T2B with 8 hanging knee raises, in 2 sets of 4.
Cool-Down
2:00 Easy Bike or Walk Log your score. Then: 1:00 Couch Stretch (each side) 1:00 Lat Stretch on the Rig (each side) 0:30 Forearm Smash with a Lacrosse Ball (each arm) 1:00 Doorway Pec Stretch 1:00 Cobra or Upward Dog (abs and hip flexors) 1:00 Child's Pose
Coach's note: The front squats loaded your quads and hip flexors, so the couch stretch targets them. The lat stretch and forearm smash undo the hanging from the toes-to-bar, and the pec stretch opens up the chest after the bench press. Cobra lengthens the abs that did the toes-to-bar.
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