General Warm-Up
2:00 Cardio Choice (Row or ~400m Run)
2 Sets:
10 Glute Bridges (:02 hold at the top)
8/8 Single Arm Dumbbell Strict Press @ Light Load
16 Bear Plank Shoulder Taps
10 Alternating Arm Swings
5 Romanian Deadlifts
Specific Barbell Prep
2 Sets @ Light to Moderate Barbell:
5 Deadlifts (Practice Bracing and breaking the bar off the floor with quality positions)
5 Bench Press (Feet Planted, Shoulder Blades Set, Bar to the Same Spot Each Rep)
Bench Press Ramp:
4 @ 40-50%
3 @ 50-60%
2 @ 60-70%
Deadlift Ramp:
4 @ 40-50%
3 @ 50-60%
2 @ 60-70% (Set the Back Angle Before the Bar Moves, Push the Floor Away)
Strength
Deadlift + Bench Press
12:00 EMOM
Minute 1: 3 Bench Press
Minute 2: 3 Deadlift
Loading Notes
• Hold 70% across for all six sets of each lift, no building.
• The load should allow every set to look nearly identical from the first minute through the last.
• This is a primer for testing week. If bar speed drops or positions begin to change, reduce the load rather than grind.
Conditioning
8:00 AMRAP
2-4-6-8-10... ascending by 2 each round
Russian Kettlebell Swing
Box Jump
HR Pushup
Score = Total Reps
Kettlebell: 32/24kg
Box Height: 24/20in
Goals: 140-170 Reps (Into the Round of 14)
Stimulus: Posterior Chain / Jumping / Upper Body Pressing
RPE: 7/10
Primary Objective: Maintain smooth, technically sound movement as the rep ladder builds.
Secondary Objective: Manage the growing sets before muscular fatigue forces significant breaks or changes in movement quality.
Optional Accessories
For Quality:
2-3 Sets:
:40 Weighted Sorenson Hold
30/30m KB Suitcase Carry
25m Reverse Sled Drag
