10 weeks

Plan.

Progress

Sessions to date

7/3023%

completed of sessions due so far

Miles to date

8.4of 39.0 mi

actual vs planned

Position

W7of 10

build block

── block: foundation ────────

·W1jul 27 – aug 2

3/5 done · 2.0 of 6.0 mi · learn the movements, dial in band setups. 2-3 reps in reserve. baseline test monday.

·W2aug 3 – aug 9

1/5 done · 3.0 of 6.0 mi · same movements as week 1 — aim for the top of each rep range.

·W3aug 10 – aug 16

1/5 done · 3.3 of 6.0 mi · last easy block week. clean reps, then we deload.

⊘W4aug 17 – aug 23deload

0/4 done · 0.0 of 5.0 mi · deload. 2 lifts only, 2 sets each, ~60%, stop well short. easy rucks. reset for build.

── block: build ────────

·W5aug 24 – aug 30

2/5 done · 0.0 of 8.0 mi · add load: 4th set on the first two lifts, heavier band, last set near-fail (1 in reserve). push-ups go feet-elevated. note: school starts around now — re-clock ruck/lift times if the am/pm slots stop working.

⊘W6aug 31 – sep 6

0/5 done · 0.0 of 8.0 mi · same structure as week 5 — add a rep or more band tension vs last week.

◀W7sep 7 – sep 13peak

now

0/5 done · 0.0 of 8.0 mi · hardest build week — push near-fail on the top sets, then we deload.

◯mon5:30pfull-body a · ~35 minstrength
◯tue6:00a3 mi @ 25 lb · ~50 min
◯wed5:30pfull-body b · ~35 minstrength
—thurest
◯fri5:30pfull-body c · ~35 minstrength
◯sat7:00a5 mi @ 25 lb · ~1h25
—sunrest

◯W8sep 14 – sep 20deload

0/4 done · 5.0 mi planned · deload. 2 lifts, 2 sets, ~60%. easy rucks. prime for the peak block.

── block: peak ────────

◯W9sep 21 – sep 27peak

0/5 done · 8.0 mi planned · heaviest band tension, top sets to near-fail. best strength week of the block.

◯W10sep 28 – oct 4peak

0/5 done · 6.0 mi planned · one last heavy day, then taper into the retest. repeat week 1's baseline and compare the numbers.

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