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The Daily Tax
Execution over excuses.
We don't train for the mirror, we train for the resilience required when life gets heavy. These logs represent the GPP (General Physical Preparedness) required to be a capable man at 47. We lift, we move with purpose, and we master body control.
This is the work required to ensure that when your family or your business needs you to show up, you are ready. No negotiations. Just the script.
January 14, 2026
Overhead Stability and Posterior Chain
*** WARM-UP ***
1min jumping jack
1min bear crawl
1min downward dog + seal
Crossover Symmetry (activation)
then 2 rounds for quality
10x scapular pull-up
10x ring row (controlled)
5x inchworm + push-upThen 2 sets for quality
5x shoulder press
*Build up to starting working weight*** STRENGTH ***
6 sets for quality
5-5-3-3-1-1x shoulder press (ascending load)
*Rest 2-3min between sets
Stimulus: Building maximal overhead force.*** METCON ***
"The Grinder"
4 rounds for time
15x double DB deadlifts (moderate)
15x double DB push press
15x double DB bent over row
Stimulus: Muscular Endurance / Lactate Threshold.*** COOL DOWN ***
1min thread the needle /side
2min puppy dog
1min jumping jack
1min bear crawl
1min downward dog + seal
Crossover Symmetry (activation)
then 2 rounds for quality
10x scapular pull-up
10x ring row (controlled)
5x inchworm + push-upThen 2 sets for quality
5x shoulder press
*Build up to starting working weight*** STRENGTH ***
6 sets for quality
5-5-3-3-1-1x shoulder press (ascending load)
*Rest 2-3min between sets
Stimulus: Building maximal overhead force.*** METCON ***
"The Grinder"
4 rounds for time
15x double DB deadlifts (moderate)
15x double DB push press
15x double DB bent over row
Stimulus: Muscular Endurance / Lactate Threshold.*** COOL DOWN ***
1min thread the needle /side
2min puppy dog
January 12, 2026
Leg Drive & Anterior Chain Strength
*** WARM-UP ***
2min C2 bike (easy)
Then 2 rounds for quality
20x alt. box step-up
10x alt. downward dog calf stretch
10x alt. cossack squat
5x DB goblet squat 22X1 (light)
30sec plank hold (elbows)
Then 1 round for quality
10x barbell good morning (empty)
10x barbell elbow rotation
10x front squatThen 3 sets for quality
5x front squats
*Build up to working weight (75%)*** STRENGTH ***
4 sets for quality
5x front squat
*Rest 3min between sets
Stimulus: Absolute Strength.*** METCON ***
"The Iron Lung"
AMRAP 12min
12x front squat
12x box jump (step down)
12x tuck-up
Stimulus: Aerobic Power.*** COOL DOWN ***
1min quad smash (foam roller) /side
1min couch stretch /side
2min C2 bike (easy)
Then 2 rounds for quality
20x alt. box step-up
10x alt. downward dog calf stretch
10x alt. cossack squat
5x DB goblet squat 22X1 (light)
30sec plank hold (elbows)
Then 1 round for quality
10x barbell good morning (empty)
10x barbell elbow rotation
10x front squatThen 3 sets for quality
5x front squats
*Build up to working weight (75%)*** STRENGTH ***
4 sets for quality
5x front squat
*Rest 3min between sets
Stimulus: Absolute Strength.*** METCON ***
"The Iron Lung"
AMRAP 12min
12x front squat
12x box jump (step down)
12x tuck-up
Stimulus: Aerobic Power.*** COOL DOWN ***
1min quad smash (foam roller) /side
1min couch stretch /side
January 10, 2026
Explosive Power & Muscular Endurance
*** WARM-UP ***
3min jump rope (mix of single-unders and double-unders)
10x alt. cossack squat
10x banded good morning
10x scapular pull-up
Crossover Symmetry (activation)
5x snatch grip barbell shrug (empty)
5x snatch grip barbell high pull
5x high hang muscle snatch
5x hang muscle snatch*** STRENGTH ***
4 sets for quality
3x broad jump
5x hang muscle snatch (light)
*Rest 2-3min between sets
Stimulus: Explosive Power.*** METCON ***
"The Garage Pump"
4 rounds for time
50x double-under
10x alt. double DB suitcase reverse lunge
10x wall ball
10x ring row
10x hand-release push-up
*Rest 1min between rounds
Stimulus: Muscular Endurance & "The Pump".*** COOL DOWN ***
1min calf smashing with foam roller /side
1min pigeon pose /side
1min twisted cross /side
2min box breathing (4s inhale/4s hold/4s exhale/4s hold)
3min jump rope (mix of single-unders and double-unders)
10x alt. cossack squat
10x banded good morning
10x scapular pull-up
Crossover Symmetry (activation)
5x snatch grip barbell shrug (empty)
5x snatch grip barbell high pull
5x high hang muscle snatch
5x hang muscle snatch*** STRENGTH ***
4 sets for quality
3x broad jump
5x hang muscle snatch (light)
*Rest 2-3min between sets
Stimulus: Explosive Power.*** METCON ***
"The Garage Pump"
4 rounds for time
50x double-under
10x alt. double DB suitcase reverse lunge
10x wall ball
10x ring row
10x hand-release push-up
*Rest 1min between rounds
Stimulus: Muscular Endurance & "The Pump".*** COOL DOWN ***
1min calf smashing with foam roller /side
1min pigeon pose /side
1min twisted cross /side
2min box breathing (4s inhale/4s hold/4s exhale/4s hold)
January 8, 2026
Absolute Strength & Lactate Threshold
*** WARM-UP ***
3min C2 Bike (progressive pace)
10x inchworm + push-up
10x barbell good morning (empty)
10x Romanian deadlift (empty)
Then 2 rounds
10x alt. bird dog /side
10x Russian KB swing (light)Then 3 sets for quality
4x deadlift
*Build up to working weight (80%)*** STRENGTH ***
4 sets for quality
3x deadlift
*Rest 3min between sets
Stimulus: Absolute Strength.*** METCON ***
"Garage Helen"
3 rounds for time
800/1000m C2 Bike (damper 3)
21x American KB swing (16/24kg)
12x jumping pull-up
Stimulus: Lactate Endurance.*** COOL DOWN ***
2min banded hip distraction /side
1 min foam roll t-spine
1 min seated forward fold
3min C2 Bike (progressive pace)
10x inchworm + push-up
10x barbell good morning (empty)
10x Romanian deadlift (empty)
Then 2 rounds
10x alt. bird dog /side
10x Russian KB swing (light)Then 3 sets for quality
4x deadlift
*Build up to working weight (80%)*** STRENGTH ***
4 sets for quality
3x deadlift
*Rest 3min between sets
Stimulus: Absolute Strength.*** METCON ***
"Garage Helen"
3 rounds for time
800/1000m C2 Bike (damper 3)
21x American KB swing (16/24kg)
12x jumping pull-up
Stimulus: Lactate Endurance.*** COOL DOWN ***
2min banded hip distraction /side
1 min foam roll t-spine
1 min seated forward fold
January 7, 2026
Hypertrophy & Muscular Endurance
*** WARM-UP ***
1min jumping jack
1min bear crawl
Crossover Symmetry (activation)
Then 2 rounds for quality
10x scapular pull-up
10x banded pass-through
5x inchworm + push-up *** STRENGTH ***
3-4 sets for quality
6-8x strict weighted pull-up
12x double DB bench press
15x banded face-pull
*Rest 2-3min between sets
Stimulus: Absolute Strength & Hypertrophy.*** METCON ***
"The Piston"
AMRAP 15min
12x ring row
12x double DB push press
12x cal C2 bike
20x medball Russian twist
Stimulus: Anaerobic Capacity & Midline Stability.*** COOL DOWN ***
1min pec stretch on wall /side
2min puppy dog pose
1min jumping jack
1min bear crawl
Crossover Symmetry (activation)
Then 2 rounds for quality
10x scapular pull-up
10x banded pass-through
5x inchworm + push-up *** STRENGTH ***
3-4 sets for quality
6-8x strict weighted pull-up
12x double DB bench press
15x banded face-pull
*Rest 2-3min between sets
Stimulus: Absolute Strength & Hypertrophy.*** METCON ***
"The Piston"
AMRAP 15min
12x ring row
12x double DB push press
12x cal C2 bike
20x medball Russian twist
Stimulus: Anaerobic Capacity & Midline Stability.*** COOL DOWN ***
1min pec stretch on wall /side
2min puppy dog pose
January 5, 2026
Absolute Strength & Aerobic Power
*** WARM-UP ***
2min C2 bike (easy pace)
10x alt. spiderman lunge + t-spine rotation
10x glute bridge
10x banded monster walk (forward/backward)
10x banded air squat (31x1)
30sec hollow rock
10x barbell good morning (empty)
10x barbell elbow rotation
5x back squat (31x1)Then 3 sets for quality
5x back squat
*Build up to working weight (70%)*** STRENGTH ***
4 sets for quality
5x back squat
3x max vertical jump (reset each rep)
*Rest 2-3min between sets*** METCON ***
"The Restart"
5 rounds for time
Run 400m (sub with 15/12 cal C2 bike)
12x alt. DB snatch
12x box jump (step down)*** COOL DOWN ***
1min couch stretch /side
1min Lacrosse ball glute smash /side
2min C2 bike (easy pace)
10x alt. spiderman lunge + t-spine rotation
10x glute bridge
10x banded monster walk (forward/backward)
10x banded air squat (31x1)
30sec hollow rock
10x barbell good morning (empty)
10x barbell elbow rotation
5x back squat (31x1)Then 3 sets for quality
5x back squat
*Build up to working weight (70%)*** STRENGTH ***
4 sets for quality
5x back squat
3x max vertical jump (reset each rep)
*Rest 2-3min between sets*** METCON ***
"The Restart"
5 rounds for time
Run 400m (sub with 15/12 cal C2 bike)
12x alt. DB snatch
12x box jump (step down)*** COOL DOWN ***
1min couch stretch /side
1min Lacrosse ball glute smash /side
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