Lessons from Week 1
Week 1 is in the books! It reminded me why I love starting a new cycle. There’s always excitement, some soreness, and plenty of small adjustments to make things feel right.
Day 1: Back Squats
Back squats felt great! Strong start to the cycle.
But once again, I questioned my life choices programming Bulgarian split squats. They’re brutal, but they always deliver. The kind of love-hate exercise that makes you stronger (and humble).
Day 2: Bench + Conditioning
Bench day was humbling.
I overshot my targets and had to revise my AMRAP down to 75%.
Conditioning, though, was a blast: it starts off easy, but by round 6 your lungs are on fire. I picked a 44 lbs kettlebell and managed to finish each EMOM round without being capped. I wrapped up the last round with about 12 seconds to spare.
Loved that one.
Day 3: Cleans + Front Squats
Started on the lighter side of the prescribed range to build up good form: 70% for cleans, 80% for front squats.
The clean complex felt great, but the front squats hit hard. That combo always gets you.
I had to shuffle my order since lifting shoes don’t mix well with the death march (lesson learned).
Almost skipped conditioning. I started late and had pretty low motivation. I got on the bike anyway and hit 38.7 calories, just shy of my target. Small win.
Day 4: Posterior Chain
Felt strong on pull-ups: 4 sets of 5 with good tempo.
Since I didn’t have a 1RM for RDL, I worked up to a 5RM instead to set my base for the next few weeks.
Added an offset dumbbell carry for extra core work — great finisher.
Weighted Walks
This one didn’t go as planned.
My first “weighted walk” turned into a walk to the park with my kids — no ruck this time.
The second one didn’t happen at all. Work took over, and I didn’t make it a priority.
Still, I got plenty of outdoor movement chasing my kids, and that counts.
Goal for next week: two real weighted walks, no excuses.
Overall takeaway: Week 1 reminded me that structure is easy but execution is the hard part. The key is showing up, adjusting, and doing your best with what you have.
Week 2 Goals
This week is all about building on momentum. Nothing fancy, just showing up and tightening the screws a little.
Progress the plan: I’ll follow the same structure as Week 1, but each accessory superset now gets 3 sets instead of 2. Small increase, big difference in total volume. I’ll also target heavier weights on the main lifts.
Get the walks done: Last week’s ruck walks didn’t quite happen. This week, I want two real weighted walks.
Plan around bloodwork: Midweek labs mean I’ll skip training the day before. It’s a good reminder that consistency doesn’t mean perfection. Sometimes you just adjust and keep rolling.
The focus this week: keep intensity moderate, respect recovery, and make movement non-negotiable.
Day 1: Back Squat Focus
Warmup:
2-3min light cardio on a machine (rower, skierg, bike)
Hip + ankle mobility
Bottom of the squat stretch
Main Lift: Paused Back squat
3 × 5 @ 75–85 % 1RM
Tempo: 22X1
Finisher: AMRAP @ 75 % (no tempo)
Rest 2:30 between sets
Goal: Last week I hit 7 reps on the AMRAP. The goal this week is to hit at least 7 with a heavier bar
Accessory: Giant set x 3
Bulgarian Split Squat 6–8/leg (20X1, 1 min rest between legs)
Reverse Hyper 8–12 (20X1, 1 min rest)
Reverse Crunch 8–12 → Rest 2 min → Repeat
The goal this week is to increase the set to 3 and repeat the reps and weight from last week. Try to go heavier on the Bulgarian split squat and reverse hyper but not necessary since we increase the set number
Cool-down
Quads, hips and lower back stretch
Connection breath
Day 2: Bench + HIIT
Warmup:
2-3min light cardio on a machine (rower, skierg, bike)
Chest + shoulder opener
Main Lift: Bench Press
3 × 5 @ 85 % 1RM (20X1)
Finisher AMRAP @ 80 %
Rest 2:30
Goal: Last week I hit 7 reps on the AMRAP. The goal this week is to hit at least 7 with a heavier bar
Accessory: Upper Body Giant set x 3
Half-Kneeling Landmine Press 6–8/side (1 min rest between sides)
Trap 3 Raise 8–12
Half-Kneeling Landmine Rainbow 4–8/side
Rest 2 min → Repeat
The goal this week is to increase the set to 3 and repeat the reps and weight from last week. Try to go heavier on each lift but not necessary since we increase the set number
HIIT (EMOM 8)
Every minute on the minute:
3 box jump + 4 burpee + Double DB hang power clean (2, 4, 6, 8 …)
Goal: Finish with 16 hang power clean + at least 10s to spare. Use a “heavy-ish” set of dumbbells that keeps form clean.
Cool-down
Chest/shoulder stretch
Light walk + breathing
Day 3: Clean + Sprint
Warmup:
2-3min light cardio on a machine (rower, skierg, bike)
Hips + ankle prep
Empty barbell clean primer
Main Lift: Clean Complex
E90s × 6: (1 Hang Clean + 1 Clean)
The goal this week is to increase the weight each set. Start with last week’s weight and increase each set
Main Lift 2: Front Squat
3 × 5 @ 80 % + 1RM (20X1)
Rest 2:30
This week, we’ll make front squats its own lift instead of part of a giant set. Aim for 2:00 - 2:30 rest
Accessory: Legs and Core x 3
Dumbbell Death March 6–10/side. Rest 1:00 between each side
Russian Twist 12–15/side
Rest 2:00 and repeat
Sprints
6 × 15 s ALL OUT / 90 s rest
This week, we repeat the same sprint intervals with the goal of beating last week’s calories Last week, I got 38.7 cals, let’s see if I can beat that.
Cool-down
Stretch hips, quads, core
Connection Breath
Day 4: Posterior Chain + HIIT
Warmup:
2-3min light cardio on a machine (rower, skierg, bike)
Shoulder prep
Dead hang
Main Lift: Banded pull-ups
4 × 3 banded pull-ups
Rest 2:30 between sets
The goal this week is to go heavier than last week. For me, that means lighter bands
Main Lift 2: Barbell Romanian Deadlift
3 × 5 @ 85 % 1RM
Tempo: 30X1
Rest 2:30 between sets
Accessory: Upper Body Super set x 3
Seated Cable Row: 10-12 RIR 3
EZ bar Reverse Curl: 10-12 RIR 3
Dumbbell Offset Carry: 50m. Switch arms half way through (25m)
Cool-down
Hamstring stretch
Low-back release
Active Recovery Goal
2 × Weighted Walks (20min)
How to Use This
You can follow along with me, or use this plan as inspiration for your own training.
Track your weights, tempo, and energy each day. The goal isn’t perfection, it’s progress and consistency.
Check back next week to see how it went, what worked, what didn’t, and whether I actually went on my walks!
Let’s keep getting stronger together.
Disclaimer: This post is for informational and educational purposes only and does not replace medical advice. Always consult with your healthcare provider before making changes to your exercise, nutrition, or supplement routine.