07/27/2026
WEEK 2: BUILDING THE BASE 🏗️
Testing gave us the numbers. This week, we start putting them to work.
📅 Monday — Conditioning Benchmark Test. Ski Erg, Bike and Rower, one at a time, one true maximal effort each. These aren’t just numbers on a screen — they’re the data that shapes every HIIT and SUMMIT session for the rest of the block. Pace smart, move efficiently, and trust the process on the long rest between efforts.
📅 Tuesday — Strength LB, and the shift begins. We move from testing max effort to building volume off last week’s Deadlift numbers. 70-75% loads, four working sets, and one simple goal: make rep one and rep five look identical. Strength isn’t built in a single lift — it’s built in the quiet accumulation of quality reps like these.
📅 Wednesday — Cardio U. Continuous, not intervallic. This session teaches your body to regulate — building up through the zones, easing back down, and staying smooth the whole way through. The skill here isn’t working hard, it’s working smart.
📅 Thursday — PUMP Upper Body. Time to build. Moderate loads, controlled tempo, and enough volume to leave every muscle group challenged by the final rep. Plus a first look at Military Press mechanics under the Strength Theme Screen — laying technical groundwork for heavier days ahead.
📅 Friday — Balanced. Unilateral stability, posterior chain control, and a dedicated Skill Development screen for the Zercher Squat and Sn**ch Grip RDL. No chasing heavy loads today — just clean, deliberate positions that’ll carry straight into next week’s lifts.
📅 Saturday — SUMMIT returns with a pyramid structure — 40, 50, 60, 50, 40 seconds. Longer work, same aerobic intent. Staying in that 80-89% zone across the whole session builds the engine that fuels recovery everywhere else in your training.
This week was never about maxing out again — it was about layering consistency on top of last week’s benchmarks. Every rep, every zone, every controlled set is building the capacity you’ll need when the loads get heavier and the intervals get longer.
Two weeks down. The engine’s building. 🔥
