MONDAY LIFT

Warmup

2:00 Cardio Choice

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5/5 World's Greatest Stretch

:15/:15 Pigeon Pose

5 Down Dog + Up Dog

10 Down Dog Toe Touches

5 Down Dog Piked Push-Up

Specific Prep

1 Set w/ Empty Barbell

5 Romanian Deadlifts

5 Upright Rows

5 Strict Press

5 Good Mornings

5 Back Squats

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Take Barbell to the Rack, Add Loads

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5 Back Squats @ 40-50%

3 Back Squats @ 50-60%

3 Back Squats @ 60-70%

2 Back Squats @ 70-75%

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Then Load Weight on the Barbell

Strength

EMOM x 10:

1 Back Squat @ 80%+

Tempo: 20x1 (2-second descent / no pause / fast concentric)

Athletes build from 80% and increase load across the window when positions are clean and the drive out of the hole is confident. The two-second eccentric is mandatory on every rep -- this is where the adaptation lives. The concentric should be aggressive and deliberate, not a slow grind. Athletes should be approaching their ceiling single in the final two to three minutes of the window.

Conditioning 

7:00 AMRAP

For Reps

3-5-7-9-11 ... Dual DB Push Press

5-8-11-14-17 ... Hang Power Cleans 

3 Bar Facing Burpees 

Score = Total Reps

Dumbbells. 22.5/15 

Barbell: 60/40kg

RPE. 8.5/10

Primary Objective. Complete the Hang Power Cleans unbroken through the third round of 11 reps -- midline stays braced and the hinge pattern stays consistent across every set.

Secondary Objective. Keep Dual DB Push Press form tight and consistent throughout -- strong press, and deliberate sets that protect against hitting failure.

Accessories

For Quality:

2-3 Sets

20/20m Single KB Front Rack Carry

25m Reverse Sled Drag

10-12  Dumbbell Bench Press

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