05/09/2026
YOUR WEEK AHEAD 🗓️
Week five. Halfway through the block and the sessions reflect it — here’s what’s coming.
Monday — Lower Body Strength
Paused deadlifts this week at the shin — the hardest position in the lift, held under full tension. Load drops to around 65-75% of your 5RM but don’t be fooled. Paused reps are a completely different challenge. No momentum, no stretch reflex — just you holding position and producing force from scratch.
Tuesday — Summit
A descending interval structure this week — longest effort first, shortest last. The goal isn’t to go harder as the sets shorten, it’s to become more efficient. If you can match your first interval output with less time available, your fitness is genuinely improving.
Wednesday — Upper Body HYPER
The Military Press gets pause work this week — two seconds held at chin height before completing the lift. Removes all momentum and forces you to produce force from a dead stop. Builds the kind of pressing strength that holds up under heavy loads.
Thursday — HIIT (MAS #3 — 110%)
MAS intensity steps up again this week to 110% of your individual number. The highest prescription yet. Five consecutive efforts, limited recovery, maximum output required every single time. This is where the conditioning work pays off.
Friday — Balanced
Mobility and stability this week with no skill development screen — just quality movement through the shoulders, hips and trunk. The session that keeps the body functioning well as the loads get heavier. Arrive tomorrow feeling prepared, not fatigued.
Saturday — Power
More volume than last week across the same contrast training format — controlled strength movement followed by an explosive one. DB RDL into double KB clean, Zercher Squat into box jump, shoulder press into push press. Maximum intent on every ballistic rep.
Building Strength…Stay the course. 💪
