Week 6
Oct 26, 2025 — Block 2 (Current)
Week Schedule
Day
AM
PM
MON
🚴 Bike 1 - Threshold intervals
—
TUE
🧗 Climb
🏋️ Workout 1 - Lower body squatting
WED
🧗 Climb - Worked hard
🏋️ Workout 3 - Lower body pulling
Post climb cash out of 10 minutes of core (very hard for me) and 10 minutes EMOM of 3 pullups and 10 pushups (had to do the last 3 sets of pushups on knees)
THU
🧗 Climb - Worked hard
🚴 Bike 2 - Hard Intervals
PM - Climb, but not a very hard session. Was worn out. Struggled a bit with this workout.
FRI
—
—
SAT
🚴 Bike 3 - Distance
🏋️ Workout 4 - Upper body pulling
Rode with a crew of 70 year olds; it was a slow and meandering ride, even by my standards!! but i got to visit with a person I wanted to visit with so it was a success :). This was not a great workout. I was phoning it in a little!
SUN
🧗 Climb
🏋️ Workout 2 - Upper body pushing
Logged Results
Workout 1 - Lower Body Squatting
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Back Squat | 4 | 12 | 73 | |
| Kettlebell Dual Front Rack Walking Lunges | 3 | 50ft (12 on each side for 26 total) | 30 | used 15lb dumb bells |
| Kettlebell Dual Front Rack Wall Sit | 3 | 60 second | 30 | |
| Goblet Lateral Lunge | 3 | 6 | 5 | |
| Side Plank | 3 | 40 seconds | unweighted | |
| Pinch Block Hold | 3 | 35 seconds | 20 | was able to do every round |
| AMRAP Pinch Block Hold | 2 | 1:15 / 40 seconds | 15 |
Workout 2 - Upper Body Pressing
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Bench Press | 4 | 7 | 83/78/78/78 | Round 1 83lbs and was very, very close failure; subsequent rounds at 78lbs |
| Tall Kneeling DB Strict Press | 4 | 8 | 22.5 | progress... i could not do this weight last week :) |
| Single Arm DB Row | 4 | 8 | 35 | |
| Ring Dips | 4 | 8 | assisted | |
| Hanging Leg Raises | 3 | 7 | unweighted | |
| Dumbbell Lateral Raises | 3 | 8 | 10 | |
| Rotating Dumbbell Bicep Curls | 3 | 10 | 17 | |
| Dumbbell Skull Crushers | 3 | 12 | 10 | I dropped weight b/c the form was quite bad |
| AMRAP Banded Tricep Pulldowns | 3 | 15 | black band | wow this is really hard! |
Workout 3 - Pulling / Lower body
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Deadlift | 4 | 8 | 154 | used mixed grip |
| Knee-Banded Barbell Hip Thrusts | 4 | 12 | 74 | |
| Sumo Kettlebell Deadlifts | 4 | 15 | 52 | |
| Banded Monster Walk | 4 | 24 steps | black band | |
| Kettlebell Single Leg Deadlifts | 3 | 10 | 40 | |
| Single Arm Kettlebell Swings | 3 | 10 | 12kg |
Workout 4 - Upper Body Pulling
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Supinated Pull-up | 4 | 4 | unweighted | |
| Chest Supported Dumbbell Rows | 3 | 12 | — | |
| Super Human Hold | 3 | 12 | unweighted | |
| Wide Grip Upright Rows | 4 | 8 | 33 | |
| AMRAP Banded Face Pulls | 4 | 25 | black band |