30HARD
PROGRAM READ ONLY
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PROGRAMMING

The plan.

Not tracked here. Just reference.
THE CHALLENGE

30 day lock-in.

Daily and weekly habits. Tracked on the home page. No skips. No half-measures.

DAILIES
  • GOWOD — 15-20 min.
  • Targeted mobility block — 8-10 min. See program.
  • Shoulder rehab — Pulls · WYT · ER. See program.
  • Deep squat hold — 5 min cumulative.
  • Log calories — MacroFactor.
  • Journal
  • Read
  • Sleep ≥ 7h
WEEKLIES
  • Squat sessions — target 2 sessions
  • CrossFit — target 3 sessions
  • Z2 cardio — target 2 sessions
  • Filmed + reviewed squat set — target 1 set
THE WHY

Lock in. Hit peak. Work the weakness.

The weakness is squatting. The program below is the work that fixes it — mobility, activation, accessories, films, metrics.

Not hard for hard's sake. Smart lock-in that compounds toward specific goals.

Targeted mobility block

Daily · in order · 8-10 min total

Shoulder rehab

Daily

Squat day pre-session

Both squat days

Warm-up

  • General warm-up 10 min — bike/row + dynamic
  • Targeted mobility block 8-10 min

Pre-squat activation

  • Banded glute bridges 2 × 15
  • Banded monster walks 2 × 10 / direction
  • Banded clamshells 2 × 15 / side

Squat Day 1 — BS volume

10 × 3 BS + 5 × 3 FS

Main work

  • Back squat 10 × 3
  • Front squat 5 × 3

Accessories

  • Bulgarian split squats 3 × 8 / side
  • Seal rows 3 × 10
  • Jefferson curls 3 × 8
  • Banded side-lying abduction 3 × 15 / side

Squat Day 2 — FS volume

5 × 3 BS + 10 × 3 FS

Main work

  • Back squat 5 × 3
  • Front rack hold 3 × 30-45s @ FS starting weight
  • Front squat 10 × 3

Accessories

  • Heels-elevated goblet squat 3 × 10
  • Seal rows 3 × 10
  • Side plank with leg hover 3 × 20-30s / side
  • Pallof press 3 × 10 / side

Squat session metrics

Log per session — for journal, not tracked here
NO ZERO DAYS.