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Week 1 — Calibration (11-05-2026 → 16-05-2026)

11-05-2026

Hangboard primer + Kilter + pull-ups + antagonists

~114 min 16 blocks 0/107

13-05-2026

Kilter limit calibration + new sets

~99 min 14 blocks 0/68

15-05-2026

Power endurance 4×4 at 6A × 3 rounds

~47 min 9 blocks 0/48

16-05-2026

Social moderate

~54 min 7 blocks 0/39

Week 2 — Load step (18-05-2026 → 23-05-2026)

18-05-2026

Hangboard primer + Kilter + pull-ups + antagonists

~104 min 15 blocks 0/100

20-05-2026

Kilter limit (push grade) + new sets

~103 min 13 blocks 0/69

22-05-2026

Power endurance 4×4 × 4 rounds

~53 min 9 blocks 0/52

23-05-2026

Structured flash block @ 6B+/6C + technique tail

~66 min 9 blocks 0/54

Week 3 — Peak (25-05-2026 → 30-05-2026)

25-05-2026

Hangboard primer + Kilter + pull-ups + antagonists (peak loads)

~104 min 15 blocks 0/100

27-05-2026

Kilter peak (hardest day of cycle)

~108 min 13 blocks 0/71

29-05-2026

Power endurance 4×4 × 4 rounds (effort 9)

~49 min 9 blocks 0/48

30-05-2026

Structured flash block @ 6A–6B (peak-fatigue cap) + technique tail

~55 min 8 blocks 0/47

Week 4 — Deload (01-06-2026 → 06-06-2026)

01-06-2026

Deload light hangboard + light Kilter

~34 min 8 blocks 0/33

03-06-2026

Light Kilter (no limit)

~21 min 5 blocks 0/25

05-06-2026

Easy 4×4 × 2 rounds

~19 min 6 blocks 0/19

06-06-2026

Skip OR very easy (30 min if go)

~14 min 4 blocks 0/16