joel.fit
Week

2026-W18 2026-04-27 → 2026-05-03

Monday

CrossFit · Monday

Murph Prep Week 2 of 5

Murph Prep Week 2 of 5 — 4 Sets OT5min

AMRAP · 20:00
  • 600m Run600m
    Run at 0:00, 5:00, 10:00, 15:00
  • Strict Pull-upsAMRAP remaining
    Choose rep scheme: 2-4-6, 3-6-9, 4-8-12, or 5-10-15
  • Push-upsAMRAP remaining
  • Air SquatsAMRAP remaining

20:00 running clock. Run 600m at each 5min mark, AMRAP picks up where you left off. No additional rest. Score = total reps in AMRAP.

Conjugate · Monday

ME Lower

Main Lift

Straight Sets
  • Box Squat (SSB, bands)7 x 1
    Work up to ME single. R3 Power Rack: 1RM <125 use #0, 125-200 #1, 200-300 #2, 300-500 #3, >500 #4

Accessory

Straight Sets
  • Safety Squat Bar Anderson Good Mornings4 x 6
    demo
  • Glute Ham Raises4 x 10
  • Slantboard Sandbag Bearhug Squat2 x 25

Finisher

Straight Sets
  • Kneeling Banded MB Hip Extensions3 x 25
  • Standing DB Oblique Crunches3 x 12 each
    Rest 1:00 between sets
Session log

ME Lower (Conjugate only, skipped Murph)

  • SSB Box Squat (banded)285 lb· ME single, week 1 of pivot week
  • SSB Anderson Good Morning185 lb

Skipped Murph prep WOD. Did Conjugate ME Lower only.

  • SSB Box Squat (banded): worked up to 285 x 1
  • SSB Anderson Good Morning: 185
Session log

ME Lower correction (band count)

Correction to earlier log: 3 bands on the SSB box squat, so band tension closer to ~105 lb at lockout (not ~50-65). Bar weight 285 + bands.

Tuesday

Hannah

DE Upper (Conjugate)

Main Lift

Straight Sets
  • Bench Press (multi-grip bar)8x8 @ 125
    Hit 125 x 8 x 8. Note grip used: narrow/middle/wide

Accessory

Straight Sets
  • Chest Supported Row (multi-grip)4x8
  • Rollback to Extensions (DB's)4x10

Upper Accessory Superset (3 sets)

Straight Sets
  • DB Chest Flyes10
  • Reverse Hyper Single-arm Banded Row12 each
    Rest 1:00. Use a #3 band.

Finisher (3 sets)

Straight Sets
  • Plate Raises12
  • Plate Pinches:45 each
    Rest 1:00
Session log

DE Upper (subbed for Pull day)

  • Bench Press 8x8125 lb

Pivoted from planned Upper Pull day → ran Conjugate DE Upper instead.

  • Bench Press: 125 x 8 x 8

Wednesday

Hannah

Lower Hypertrophy

Lower Compounds

Straight Sets
  • Voltra Belt Squat4x10-12
    RPE 7
  • Reverse Lunge (SSB)3x8/leg
  • Cable Romanian Deadlift (FML-6)4x10

Posterior + Calves

Straight Sets
  • Monkey Feet Lying Hamstring Curl3x8-10
  • Seated Calf Raise (DB on knee)4x15
  • Cable Pull-Through (FML-6)3x12

Low spinal load. No max effort.

Thursday

Hannah

Upper Push + Triceps

Push Compounds

Straight Sets
  • Bench Press (Ohio bar or Texas Fat Axle)4x8
    RPE 7. No max singles - mind the zio. Axle is a fun grip variation if elbows feel good.
  • 45° Incline Dumbbell Press3x10-12
  • Dips (UDA, strict)4x6-10

Shoulders + Triceps

Straight Sets
  • Cable Lateral Raise (FML-6)4x12-15
    Each arm
  • Low Pulley Cable Straight Bar Overhead Triceps Extension4x12
  • Cable V-Bar Triceps Pushdown3x15

Friday

Hannah

Posterior Chain + Back Volume

Posterior Chain Volume

Straight Sets
  • Cable Pull-Through3x12
    Warmup hinge
  • Texas Fat Axle RDL (or Kettlebell Deadlift)4x6-8
  • Hip Thrust (bench + barbell or KB)4x12
  • Reverse Lunge (DB or SSB)3x10/leg

Back + Grip

Straight Sets
  • Overhand Wide Grip Cable Lat Pulldown4x10
  • Seated Neutral Grip Cable Row3x12
  • Plate Pinches3x:30
Session log

DE Upper (subbed for posterior chain day)

  • Bench Press 8x8125 lb

Hit Conjugate DE Upper today instead of the planned posterior chain hypertrophy day.

  • Bench Press: 125 x 8x8

Saturday

Hannah

Arms + Shoulders Pump

Shoulders

Straight Sets
  • Cable Lateral Raise5x15
  • Reverse Cable Crossover4x15

Biceps

Straight Sets
  • Seated Dual Cable Bayesian Curl4x12
  • Dumbbell Preacher Curl3x10
  • Cable Rope Hammer Curl3x15

Triceps

Straight Sets
  • Katana Triceps Extension4x12

Low stress. Fans on. RPE 7.