TUESDAY LIFT

General Warm-Up

1:00 Row + 1:00 Jump Rope

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

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1 Set

10 Pause Glute Bridges (2sec)

:30 Dead-Bug Alternating Heel Taps

:30  Alternating Bird-Dogs

8/8 Staggered Stance Single KB RDL

Specific Prep

2 Sets

:30-:45 Row, Building Pac

5 Romanian Deadlift

3 Hang Clean High Pull

5 Hang Power Cleans

3 Seated Box Jumps, building to working height

:30 Jump Rope Practice

Deadlift

Every 3:00 x 5 Sets

Set 1: 6 Deadlifts + 3 Seated Box Jump (High Box)

Set 2: 5 Deadlifts + 3 Seated Box Jump (High Box)

Set 3: 4 Deadlifts + 3 Seated Box Jump (High Box)

Set 4: 3 Deadlifts + 3 Seated Box Jump (High Box)

Set 5: 3 Deadlifts + 3 Seated Box Jump (High Box)

Starting @ 65% on Set 1 (6 Reps), and increasing by feel to a heavier triple at around an 8/10 RPE on Set 5

Conditioning

3 Rounds For Time

500/400m Row 

15 Hang Power Cleans 

50 Double Under’s

Barbell: 70/50kg

Goal: 10-15 minutes

Time Cap: 17 minutes

RPE: 8/10

Stimulus: Barbell Conditioning / Aerobic Threshold

Primary Objective: Manage the barbell strategically across the 45 Hang Power Cleans. This is the make-or-break section of the workout and athletes who go unbroken too early will pay with forearm fatigue and trouble on the dubs.

Secondary Objective: Hold a strong, sustainable pace on the row without blowing up before the barbell. Row should feel like an 8/10 effort, so it's strong but not all out.