November 10, 2026
Daily Session — November 10, 2026
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Warm-Up
General (6:00): 2 Rounds: 200 m Easy Run 10 Air Squats 10 PVC Pass-Throughs 10 Push-Ups 10 Hip Extensions or Good Mornings (empty barbell or PVC) 5 Inchworms Specific (11:00): With an empty barbell, 2 Rounds: 5 Strict Presses 5 Front Squats 5 Push Presses 5 Shoulder-to-Overheads (focus on a tall, fast hip drive and a locked-out finish) Build to workout weight (rest about 45 sec between sets): 5 Shoulder-to-Overheads at ~50% 5 Shoulder-to-Overheads at ~75% 5 Shoulder-to-Overheads at workout weight (135/95 lb or 85/55 lb) Then 2 Rounds at workout pace: 5 Shoulder-to-Overheads at your chosen weight 100 m Run Self-check: if the 5 reps at 135/95 lb were unbroken and smooth, with no strict pressing out and no resting the bar on your chest, do Rx. If you had to grind, split the set or lost your rack position, drop to 85/55 lb.
Coach's note: Primes the legs and hips for the 25 shoulder-to-overheads and the 1,000 m of running, plus the shoulders and triceps for the lockouts. If 5 reps at 135/95 lb felt crisp and unbroken in your pace rounds, go Rx; if the last rep turned into a press-out, scale to 85/55 lb so you can keep moving. You should be breathing hard and feel warm through the shoulders and quads by the end.
Weighted Strict Pull-Up
Every 2:00 for 10:00 (5 sets): 3 Weighted Strict Pull-Ups Build to a heavy triple at RPE 8. Start around 70% of your estimated 3-rep max and add a little load each set while every rep stays strict, from a full hang to chin over the bar. Scaled: 5 Strict Pull-Ups (banded if needed) with a 3-second lowering, every 2:00 for 10:00.
Coach's note: Today's heavy pattern is a pull, so the lats and upper back get the work while the shoulders, quads and hips stay fresh for the overheads and the runs. Stop at RPE 8: you still have to rack and press 25 barbell reps, so leave a rep or two in the tank and don't chase a max.
Press Gang
5 Rounds for Time:5 Shoulder-to-Overheads (135/95 lb)200 m Run
Coach's note
- Stimulus
- Threshold run-and-lift: hard but steady, aim for 6:45-8:30. Don't sprint the first 200 m. The bar is short, so the run is where you win or lose time.
- Muscles
- Shoulders, triceps and quads/glutes on the S2O, then calves, quads and hip flexors on the run, every round. Your lats and grip are tired from the pull-ups, so the rack can feel harder.
- Strategy
- Run at about 80-85%, with round 5 at the same pace as round 1. Do all 5 S2Os unbroken with hip drive and a full lockout, then leave the bar with just one breath. Don't pause overhead.
- Scaling
- Stay in 6:45-8:30 using 85/55 lb, 5 unbroken. If you can't run, swap each 200 m for a 250 m row or a 500 m bike erg. If reps break, drop the load until they don't.
Cool-Down
3:00 Easy Walk or Bike Log your score. Then: 1:00 Couch Stretch (each side) 1:00 Standing Calf Stretch (each side) 1:00 Lat Stretch on the Rig (each side) 1:00 Doorway Pec and Front Delt Stretch (each side) 1:00 Front Rack Wrist and Forearm Stretch (each arm) 1:00 Child's Pose with Arms Overhead
Coach's note: The shoulders, triceps and wrists took the 25 overheads, so the doorway pec stretch and the front rack wrist stretch go after them. The run and leg drive loaded your quads, hip flexors and calves, which is what the couch and calf stretches are for. The weighted pull-ups hit your lats, and the rig stretch and child's pose undo that.
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