2 Sets: For Quality
5/5 Kettlebell Halos
5/5 Kettlebell Strict Press
5/5 Kettlebell Windmill
5 Inchworm Push-Ups
5 Box Jumps
Specific Barbell Prep
5 Strict Press (Empty)
4 Strict Press @ 40%
3 Strict Press @ 45%
3 Strict Press @ 50%
Put working weight on the barbell
Strict Press
Every 2:00 x 5 Sets
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 4 Reps
Starting @ 55% for the set of 10 reps and then increasing incrementally by 5-10% over the course of 5 sets with the aim to end at 4 reps in the 75-80% range or around 8/10 RPE.
Conditioning
Every 2:00 x 8 Sets
2 Wall Walks
6/4 Pull-Ups
8 Box Jump Overs
Box Height: 24/20in
KB: 24/20kg
Goal: Complete each set in 1:10-1:30, leaving :30-:50 of rest each round.
Primary Objective: Move through all three movements with consistent effort across all 8 sets. The two-minute window is tight, and its planned that way to keep the work to rest tight to focus on recovery in a small window.
Secondary Objective: Maintain wall walk quality as fatigue accumulates. The shoulders and midline will be taxed well before set 8. Brace hard, move with intention, and do not let the wall walk become sloppy as the pull ups and box jump overs take their toll.
RPE: 8/10. Comfortably Hard
Stimulus: Gymnastics / Full Body Muscular Endurance
