General Warm-Up
1 Set For Quality
8/8 KB Single Arm Press
8/8 Single Leg Barbell Romanian Deadlifts
20 Bear Plank Shoulder Taps
20 Down Dog Gas Pedals
10 Alternating Down Dog Toe Touches
Barbell Primer:
10 Empty Barbell Push Press
5 Push Press @ 50%
3 Push Press @ 60%
3 Push Press @ 70%
Get Working Loads on the Bar
Push Press
Every 2:30 minutes x 4 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: Max Reps @ 80
% of 1RM Push Press
Goal of 5+ Reps on the 80%
Specific Deadlift Prep
10 Deadlifts @ 40%
5 Deadlifts @ 50%
3 Deadlifts @ 60%
Get to Working Loads
Deadlift
Every 2:30 x 4 Sets
Set 1: 8 Reps @ 65%
Set 2: 6 Reps @ 70%
Set 3: 6 Reps @ 75%
Set 4: 4 Reps @ 80%
% of 1RM Deadlift
8:00 AMRAP
Deadlifts
2-4-6-8...
Dual DB Push Press
1-2-3-4..
20 Double Under’s
Barbell:. 125/85kg
Dumbbells. 22.5/15
% of Deadlift Should not exceed 70%
Goal: 4-6 rounds completed
Score: Total rounds + reps
RPE: 6/10
Primary Objective: Accumulate quality volume in both hinge strength and gymnastics under moderate fatigue.
Secondary Objective: Maintain strict pacing and strong bracing positions in both deadlifts and dumbbell push press
