Week of May 11 — May 17
Wk20 / 52
Plan the week.
Or sketch it whole.
You've got 5 sessions slotted and two open days. Drop something in — or hand us the brief and we'll lay it all out.
This week's focus
Push heavier. Pull cleaner. One long Saturday.
Projected load · seven days22 lb·hr
MTWTFSS
The Week
Seven days. Yours to fill.
Drag · drop · swap
Mon
11
Today
07:0045m
Push II
21:0015m
Wind-down stretch
Load
High
Tue
12
07:0050m
Pull II
Load
Med
Wed
13
—All day
Active rest
Load
Rest
Thu
14
07:0055m
Legs · heavy
Load
High
Fri
15
Open
Load
—
Sat
16
Long
08:0060m
Hybrid full
16:0025m
Zone-2 walk
Load
Peak
Sun
17
—All day
Rest
Load
Rest
The Receipts
This week, measured.
Compared to Wk 19
Discipline mix
Strength 45%
Cond. 25%
Mobility 8%
Rest 22%
Total time
4h 50
↑ 35m vs Wk 19
Projected volume
32.6klbs
↑ 14% vs Wk 19
Avg intensity
RPE 7.4
In the sweet spot.
1
2
3
4
5
6
7
8
9
10
11
12
The Long Game
One week is a start. Build a program.
Roll the week forward · with progression
Become your own coach
Stack eight weeks on top of this one.
Use this week as the template. We'll add progressive overload, slip in a deload, and end with a test week. Tune anything; rip it up anytime.
Program length
Progression style
Primary goal
Preview · 8 weeks
The arc of your program.
Base
Build
Peak
Deload
Wk1
Base
Wk2
Build
Wk3
Build
Wk4
Deload
Wk5
Build
Wk6
Peak
Wk7
Peak
Wk8
Test