Embedded Files
The Daily Tax
We don’t train for the mirror, we train for the stakes. These logs represent the capacity required to remain an asset at 47. We lift, we move, and we master the machine so we can lead the mission. This is the work required to ensure that when your world demands an anchor, you are ready.
No negotiations. Just the script.
January 23, 2026
Horizontal Pressing & Posterior Chain Capacity
*** THE WHY ***
Correcting imbalances through heavy pressing ensures you stay "an asset" for your longevity.*** WARM-UP ***
2 rounds for quality
1min C2 bike (easy)
5x good morning
5x handwalk + push-up
10x banded pull-apart
Then 2 rounds for quality
10x barbell deadlift (empty)
10x barbell bench press
40x single-under*** STRENGTH ***
5 sets for quality
5x bench press (ascending load)
*Rest 3min between sets
Stimulus: Absolute Strength.*** METCON ***
"The Engine & The Iron"
AMRAP 12min
10x deadlift (3/4 bodyweight)
10x bench press
40x double-under
Stimulus: Lactate Threshold.*** COOL DOWN ***
1min foam roller t-spine
1min pigeon pose /side
1min puppy dog pose
Correcting imbalances through heavy pressing ensures you stay "an asset" for your longevity.*** WARM-UP ***
2 rounds for quality
1min C2 bike (easy)
5x good morning
5x handwalk + push-up
10x banded pull-apart
Then 2 rounds for quality
10x barbell deadlift (empty)
10x barbell bench press
40x single-under*** STRENGTH ***
5 sets for quality
5x bench press (ascending load)
*Rest 3min between sets
Stimulus: Absolute Strength.*** METCON ***
"The Engine & The Iron"
AMRAP 12min
10x deadlift (3/4 bodyweight)
10x bench press
40x double-under
Stimulus: Lactate Threshold.*** COOL DOWN ***
1min foam roller t-spine
1min pigeon pose /side
1min puppy dog pose
January 22, 2026
Explosive Power & Overhead Stability
*** THE WHY ***
Speed and coordination are the first attributes to decline with age. We train to keep them sharp.*** WARM-UP ***
Tabata (jumping jack/alt. box step-up)
Crossover Symmetry (activation)
10x barbell good morning (empty)
10x barbell elbow rotation
5x snatch grip barbell behind the neck press
5x snatch grip barbell shrug
5x snatch grip barbell high pull
5x high hang muscle snatch
5x hang muscle snatch
5x high hang power snatch
5x hang power snatch*** WEIGHTLIFTING ***
15min to find a heavy rep (technically perfect)
1x hang power snatch
Stimulus: Speed-Strength.*** METCON ***
"Overhead & Under Pressure"
3 rounds for time
18x alt. hang DB snatch
18x box jump (step down)
18x hanging knee raise
Stimulus: Power Output and Core Stability.*** COOL DOWN ***
1min banded overhead shoulder stretch
2min child's pose
Speed and coordination are the first attributes to decline with age. We train to keep them sharp.*** WARM-UP ***
Tabata (jumping jack/alt. box step-up)
Crossover Symmetry (activation)
10x barbell good morning (empty)
10x barbell elbow rotation
5x snatch grip barbell behind the neck press
5x snatch grip barbell shrug
5x snatch grip barbell high pull
5x high hang muscle snatch
5x hang muscle snatch
5x high hang power snatch
5x hang power snatch*** WEIGHTLIFTING ***
15min to find a heavy rep (technically perfect)
1x hang power snatch
Stimulus: Speed-Strength.*** METCON ***
"Overhead & Under Pressure"
3 rounds for time
18x alt. hang DB snatch
18x box jump (step down)
18x hanging knee raise
Stimulus: Power Output and Core Stability.*** COOL DOWN ***
1min banded overhead shoulder stretch
2min child's pose
January 20, 2026
Strict Upper Body Pulling & Aerobic Sustainability
*** THE WHY ***
Strict gymnastics build the structural integrity required to move your own mass with grace.*** WARM-UP ***
2min C2 bike (easy)
Crossover Symmetry (activation)
Then 2 rounds for quality
10x scapular pull-up
10x ring row
10x alt. samson stretch*** GYMNASTICS ***
EMOM 10min (5 sets)
Min 1: 5-8x strict pull-up
Min 2: 20sec hollow hold + 20sec arch hold
Stimulus: Pulling Stamina & Midline Static Stability.*** METCON ***
"The Engine Room"
AMRAP 15min
20x cal. C2 bike
20x wall-ball shot
20x alt. walking lunge
Stimulus: Aerobic Threshold.*** COOL DOWN ***
2min C2 bike (easy)
1min Lacrosse ball lat mash /side
Strict gymnastics build the structural integrity required to move your own mass with grace.*** WARM-UP ***
2min C2 bike (easy)
Crossover Symmetry (activation)
Then 2 rounds for quality
10x scapular pull-up
10x ring row
10x alt. samson stretch*** GYMNASTICS ***
EMOM 10min (5 sets)
Min 1: 5-8x strict pull-up
Min 2: 20sec hollow hold + 20sec arch hold
Stimulus: Pulling Stamina & Midline Static Stability.*** METCON ***
"The Engine Room"
AMRAP 15min
20x cal. C2 bike
20x wall-ball shot
20x alt. walking lunge
Stimulus: Aerobic Threshold.*** COOL DOWN ***
2min C2 bike (easy)
1min Lacrosse ball lat mash /side
January 19, 2026
Posterior Chain Strength & Midline Stability
*** THE WHY ***
A strong back is the literal backbone of leadership and physical resilience.*** WARM-UP ***
2 rounds for quality
1min C2 bike (easy)
10x good morning
10x alt. bird dog
10x banded face-pull
Then 2 rounds for quality
10x KB deadlift
10x KB goblet squat
30sec plank hold (elbows)*** STRENGTH ***
5 sets for quality
5x deadlift (ascending load)
*Rest 3min between sets
Stimulus: Absolute Strength.*** METCON ***
"The Bell & The Burpee"
21-15-9 for time
American KB swing
Burpee
AbMat sit-up
Stimulus: Sprint/Anaerobic Power.*** COOL DOWN ***
2min foam roll glute /side
2min pigeon pose /side
A strong back is the literal backbone of leadership and physical resilience.*** WARM-UP ***
2 rounds for quality
1min C2 bike (easy)
10x good morning
10x alt. bird dog
10x banded face-pull
Then 2 rounds for quality
10x KB deadlift
10x KB goblet squat
30sec plank hold (elbows)*** STRENGTH ***
5 sets for quality
5x deadlift (ascending load)
*Rest 3min between sets
Stimulus: Absolute Strength.*** METCON ***
"The Bell & The Burpee"
21-15-9 for time
American KB swing
Burpee
AbMat sit-up
Stimulus: Sprint/Anaerobic Power.*** COOL DOWN ***
2min foam roll glute /side
2min pigeon pose /side
January 17, 2026
Functional Bodyweight
*** WARM-UP ***
2min jump rope
10x alt. spiderman lunges + t-spine rotation
10x bird dog knee to elbow /side
10x inchworm + push-up
Then 3 rounds for quality
3x strict pull-up
5x air squat*** STRENGTH ***
3 sets for quality
8-10x double DB Bulgarian split squat /side (front rack)
30sec side plank hold (hand) /side
*Rest 2-3min between sets
Stimulus: Hypertrophy and Structural Balance.*** METCON ***
"The Garage Chipper"
For time
100x single-under
50x wall ball
40x alt. goblet DB lunge
30x hand-release push-up
20x burpee
10x strict pull-up
100x single-under
Stimulus: Mental Resilience & Stamina.*** COOL DOWN ***
1min Lacrosse ball chest smash /side
2min child’s pose
2min jump rope
10x alt. spiderman lunges + t-spine rotation
10x bird dog knee to elbow /side
10x inchworm + push-up
Then 3 rounds for quality
3x strict pull-up
5x air squat*** STRENGTH ***
3 sets for quality
8-10x double DB Bulgarian split squat /side (front rack)
30sec side plank hold (hand) /side
*Rest 2-3min between sets
Stimulus: Hypertrophy and Structural Balance.*** METCON ***
"The Garage Chipper"
For time
100x single-under
50x wall ball
40x alt. goblet DB lunge
30x hand-release push-up
20x burpee
10x strict pull-up
100x single-under
Stimulus: Mental Resilience & Stamina.*** COOL DOWN ***
1min Lacrosse ball chest smash /side
2min child’s pose
January 15, 2026
Explosive Power
*** WARM-UP ***
3min C2 bike (5sec sprint on every 30s)
20x alt. banded lateral walk
10x banded face pull
10x barbell elbow rotation (empty)
10x barbell good morning
5x high hang muscle clean (empty)
5x hang muscle clean
5x muscle clean
5x high hang power clean
5x hang power clean
5x power cleanThen 3 sets for quality
3x power clean
*Build up to working weight (75%)*** STRENGTH ***
6 sets for quality
2x power clean (touch and go)
*Rest 2min between sets
Stimulus: Speed / Strength.*** METCON ***
"Pedal to the Metal"
5 rounds for time
1000/800m C2 bike
10x power clean (light)
Stimulus: High-Intensity Interval Training.*** COOL DOWN ***
2min C2 bike (easy)
1min foam roll calves /side
1 min seated forward fold
3min C2 bike (5sec sprint on every 30s)
20x alt. banded lateral walk
10x banded face pull
10x barbell elbow rotation (empty)
10x barbell good morning
5x high hang muscle clean (empty)
5x hang muscle clean
5x muscle clean
5x high hang power clean
5x hang power clean
5x power cleanThen 3 sets for quality
3x power clean
*Build up to working weight (75%)*** STRENGTH ***
6 sets for quality
2x power clean (touch and go)
*Rest 2min between sets
Stimulus: Speed / Strength.*** METCON ***
"Pedal to the Metal"
5 rounds for time
1000/800m C2 bike
10x power clean (light)
Stimulus: High-Intensity Interval Training.*** COOL DOWN ***
2min C2 bike (easy)
1min foam roll calves /side
1 min seated forward fold
2026 Archive
Discipline is not measured in weeks. It is measured in years. We have compiled every session from 2026 into a single manual so you can audit the consistency required to hold the line. Use this record to study the rhythm of the grind.
Audit the year. Own the data.
Direct Channel
Curiosity drives evolution. Whether you have questions on the programming, need scaling for your current capacity, or want to discuss the mechanics of the grind, reach out. We read every message because the mission depends on clarity.
Ask the question. Level the standard.
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