TUESDAY LIFT

General Warm-Up

2:00 Cardio Choice (Bike Ideally)

-

:20 Down Dog to Up Dog

:20 Alternating Scorpions

:20/:20 Crossbody Lat Stretch

8 Inchworm Push-Ups

-

2 Sets (Priming the Press and Midline):

15 Banded Pull-Aparts

20 Bear Plank Shoulder Taps

:20 Hollow Hold

Specific Prep

2 Sets: Empty, Then Light Loads

5 Bench Press @ empty barbell (Focusing on Bar Path and Chest Contact)

5 Tempo Push-Ups (:02 down)

Strength

Bench Press

Every 2:00 x 5 Sets

Set 1: 7 Reps @ 70%

Set 2: 5 Reps @ 75%

Set 3: 3 Reps @ 80%

Set 4: 5 Reps @ 75%

Set 5: 3 Reps @ 80%

% of 1RM Bench Press

Loading Notes

Two wave loads of 7-5-3; load climbs within each wave and both waves top out at 80% on the set of 3.

Percentages are the plan for the day, the second wave is not the place to chase a heavier number.

Use the full 2:00; get racked, reset the feet and shoulders, and be set with :15 to spare.

Conditioning

16:00 EMOM

Minute 1: 16/12 Cal Echo

Minute 2: 20/15 Push-Ups

Minute 3: 20/15 GHD Sit-Ups

Minute 4: Rest

Score = Rounds Completed

16:00 EMOM

Minute 1: 12/9 Cal Echo

Minute 2: 12/10 Elevated Push-Ups

Minute 3: 20/15 Med Ball Sit-Ups

Minute 4: Rest

16:00 EMOM

Minute 1: 12/9 Cal Echo

Minute 2: 12/10 Elevated Push-Ups

Minute 3: 20/15 Med Ball Sit-Ups

Minute 4: Rest

Goals: Every station completed in under :45

Stimulus: Midline, Quad Stamina

RPE: 8/10

Primary Objective: Consistent paces and set sizes on every movement across all four rounds.

Secondary Objective: Increase intensity on the bike each round with the goal of getting off quicker each time.