TUESDAY LIFT

General Prep

1:30 Cardio Choice

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2 Sets: For Quality

5 Inchworm Push-Ups

10/10 Single Leg Glute Bridges

15 Glute Bridge Banded Pull Aparts

Specific Barbell Prep / Loading to Working Weights

5 Bench Press @ 50%

3 Bench Press @ 60%

3 Bench Press @ 65%

3 Bench Press @ 70%

Bench Press

Every 2:30 x 5 Sets

Set 1: 6 Reps @ 75%

Set 2: 6 Reps @ 75%

Set 3: 4 Reps @ 80%

Set 4: 4 Reps @ 83%

Set 5: Max Reps @ 88%

Level 1.

60 Singles, 15 Hang Power Cleans

60 Singles, 15 HR Pushups

60 Singles , 25 Wall Balls

60 Singles, 25 Deadlifts

60 Singles, 25 Wall Balls

60 Singles, 15 HR Pushups

60 Singles, 15 Hang Power Cleans

Conditioning (Time)

30 Dubs, 15 Hang Power Cleans

30 Dubs, 20 HR Pushups

30 Dubs, 30 Wall Balls

30 Dubs, 30 Deadlifts

30 Dubs, 30 Wall Balls

30 Dubs, 20 HR Pushups

30 Dubs, 15 Hang Power Cleans

Barbell 55/37.5kg