October 26, 2026
Daily Session — October 26, 2026
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Warm-Up
General (6:00): 2 Rounds: 200 m Easy Run (or 250 m Row) 10 Air Squats 10 Scap Pull-Ups (hang from the bar, shrug shoulders down and up) 10 Push-Ups 10 Hollow Rocks 10 Band Pull-Aparts or PVC Pass-Throughs Specific (10:00): 2 Rounds: 10 Kip Swings 5 Kipping Pull-Ups (Ring Rows if scaling) With very light dumbbells (or 10 lb): 5 Strict Presses 5 Push Presses (dip straight down, drive through the legs, finish with the biceps by the ears) Build to workout weight: 5 Push Presses at ~50%, 3 at ~75%, 3 at workout weight (two dumbbells) Then 2 Rounds at workout pace: 5 Pull-Ups (or Ring Rows) 5 Dumbbell Push Press at workout weight Self-check: if you can do 7-8 smooth pull-ups with no more than one short break, and the push press feels like a set of 10+ at workout weight, do Rx. If the pull-ups slow down, or the dumbbells stall at lockout by rep 5, scale to ring rows and the lighter dumbbells.
Coach's note: This primes the lats, grip and shoulders for 45 pull-ups and 45 push presses, and the dip-drive pattern for the dumbbell push press. Treat the last 2 rounds as your Rx or scaled test: if the pull-ups stay unbroken-ish and the dumbbells lock out without a fight, go Rx.
Back Squat
Every 2:00 for 10:00 (5 sets): 3 Back Squats Build from about 65% to about 80% of your 1-rep max across the 5 sets, finishing at RPE 7-8. Keep the bar speed crisp and every rep to full depth. Stop adding weight if the bar slows down.
Coach's note: Today's squats are a moderate-heavy triple at RPE 7-8, about 80% on the last set, and no heavier. Pull-ups and push press load your upper body, so this lower-body work doesn't compete with them, but your legs still have to power every push press dip and drive.
Overhead Line
For Time:21-15-9Pull-UpsDumbbell Push Press (35/25 lb) Push press uses two dumbbells.
Coach's note
- Stimulus
- Fast, uncomfortable threshold effort: aim for 5:30-8:00. Don't sprint the 21 pull-ups, or your grip and lats will be gone by the 15. Hold a pace you can repeat.
- Muscles
- Lats, biceps and grip first, then delts, triceps and quads for the drive. Grip fades from pull-ups into the dumbbells, and the quads are already tired from the squats.
- Strategy
- Pull-ups 7-7-7, then 8-7, then 5-4, with 5-8 s rests. Push press 21 as 11-10, then 15 and 9 unbroken, driving with the legs. Keep transitions under 10 s.
- Scaling
- Target 6-9 min. Ring rows 21-15-9 with feet forward so they stay hard, and 20/10 lb push press as written. If pull-ups break down early, use banded pull-ups for the 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 Delt Stretch (each side) 1:00 Forearm Smash with a Lacrosse Ball (each arm) 1:00 Overhead Triceps Stretch (each arm) 1:00 Couch Stretch (each side) 1:00 Child's Pose with Arms Reaching Long
Coach's note: The pull-ups hit your lats and forearms, so use the lat stretch and lacrosse ball on your grip to open them back up. The push press worked your shoulders and triceps, so the doorway and overhead triceps stretches cover those. The couch stretch and child's pose release the quads and hips after the back squats.
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