Week of 2026-09-14
v4 — Volume week: mega-grid / run / anchor+circuits / double EMOM / strongman
Monday
Rest
2026-09-14
Tuesday
Rest
2026-09-15
Wednesday
Full-body lift
Full-Body Grid — 2 circuits + cable & DB ladders
2026-09-16 · gym ·
59.5m/65m train
+12m prep ≈ 71.5m ·
36m on / 12m rest · load 115
Thursday
Lower lift
Squat Anchor + Lower Circuits
2026-09-17 · gym ·
64.5m/65m train
+14m prep ≈ 78.5m ·
28.5m on / 24.5m rest · load 100
Friday
Misc
Hinge & Hop EMOM
2026-09-18 · gym ·
60m/65m train
+11m prep ≈ 71m ·
32m on / 25m rest · load 176
Saturday
Misc
Strongman Saturday
2026-09-19 · gym ·
57m/65m train
+13m prep ≈ 70m ·
28m on / 20m rest · load 95
Sunday
Run
Fartlek 45 (the week's one run)
2026-09-20 · outdoor ·
45m/50m train
+0m prep ≈ 45m ·
45m on / 0m rest · load 27
Working around:
Left shoulder — chronically touchy, Chronic ankle tears (no current pain)