Monday 9/21: Wall balls in the morning, StrongLifts at night
September 21, 2026 HYROX diary: First training day after Friday's mile attempt. AM EMOM 10 wall balls (140 reps), PM StrongLifts A (Squats 5x5 @ 235, Bench 210x4, Row PR 145), and full nutrition on the cut.
Two-a-Day: AM Wall Balls EMOM + PM StrongLifts A
12 lb Wall Ball, Barbell, Squat Rack, Bench
AM: EMOM 10: 20 Wall Balls (12 lb) / PM: StrongLifts A Progression
AM: 140 Reps (Minutes 1–7: 20/20, M8–10 DNF, RPE 8) / PM: Squat 235 5x5, Bench 210x4, Row PR 145 5x5 (RPE 7)
Monday, September 21, 2026. Training out of Eldorado (Santa Fe), New Mexico.
Monday was my first training day after Friday's mile attempt, when my left glute flared around 1,000 m and I shut it down at 1,100. No running today. I did station work and the barbell instead.
Here is the complete accounting of both sessions, the video breakdowns, and full macro tracking for the day.
AM Session: EMOM 10: 20 Wall Balls
The morning was an EMOM of 20 wall balls at 12 lb. I held 20 every minute through minute 7 (140 reps), then the wheels came off and minutes 8 through 10 didn't happen. My note says "Really hard at the end," which undersells it.
- Protocol: EMOM 10: 20 Wall Balls
- Load: 12 lb
- Score: 140 reps (Minutes 1–7 all 20/20; minutes 8–10 not completed)
- RPE: 8 / 10
- Athlete Note: *"Really hard at the end"*
AM Long-Form Breakdown: 7-Min EMOM: 20 Wall Balls — 140 Reps
AM Session Highlight Short
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PM Session: StrongLifts A
In the evening I did StrongLifts A. Squats were 5×5 at 235, and every rep was there. Bench was 210×4, then back down through 205, 195 and 185. That top set was max effort. Rows were 5×5 at 145, which is a new PR for me. My note was "Felt good."
- Protocol: StrongLifts A
- RPE: 7 / 10
- Athlete Note: *"Felt good"*
Strength Protocol & Sets
- Squat: Warm-ups 135×7, 205×5, then 5 sets × 5 reps @ 235 lb (every rep was there)
- Bench Press: 210×4 (max effort top set), then back down through 205×5, 195×5, 185×5, 185×4
- Bent-Over Row: 5 sets × 5 reps @ 145 lb (new PR)
PM Long-Form Breakdown: StrongLifts A: Squat 235 5×5, Bench 210×4, Row PR 145
PM Session Highlight Short
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Nutrition Log: Staying on the Cut
Food stayed on the cut at 2,198 calories, with 195 g protein, 224 g carbs and 61 g fat.
Targets vs. Actuals
Plan: HYROX cut 201 to 185 lb (2,200 kcal · 189g Protein · 220g Carbs · 63g Fat).
| Metric | Target | Actual | Delta |
|---|---|---|---|
| Calories | 2,200 kcal | 2,198 kcal | −2 kcal |
| Protein | 189 g | 195 g | +6 g |
| Carbohydrates | 220 g | 224 g | +4 g |
| Fat | 63 g | 61 g | −2 g |
Meal Breakdown
| Meal / Timing | Calories | Protein (g) | Carbs (g) | Fat (g) | Logged Foods |
|---|---|---|---|---|---|
| Breakfast / Pre-AM | 395 | 46 | 35 | 10 | Nurri protein milk, whey, banana |
| Post-AM | 406 | 26 | 22 | 24 | Toast, butter, 2 eggs, 2 slices Black Forest ham |
| Pre-PM | 230 | 8 | 31 | 10 | Toast, reduced-sugar strawberry jam, half serving peanut butter |
| Snack | 230 | 42 | 8 | 2 | Core Power Elite 42 shake |
| Dinner / Post-PM | 757 | 35 | 123 | 12 | Jasmine rice, 5 oz lightly breaded chicken, 2 Tbsp Bachan's |
| Before Bed | 180 | 38 | 5 | 3 | 1.5 scoops whey in water |
| Day Total | 2,198 | 195 | 224 | 61 | *Full daily macro accounting* |
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Road to HYROX Phoenix
Everything is tracked in Gird on the way to a sub-1:20 at HYROX Phoenix in February.
I track all my interval paces, kettlebell loads, and HYROX prep sessions inside Gird. If you want structured programming with adaptive macro balancing: