General Warm-Up
2 Sets
10 Banded Passthroughs
15 Banded Pull-Aparts
5/5 Single Arm Kettlebell Strict Press
5/5 Kettlebell Windmill
:15 Hollow Hold
10 Alternating V-Ups
Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and/or test load
Strength: 3 x 10 Strict Press Test
Every 3:00 x 3 Sets
10 Strict Press
This is a re-test of the 3x10 strict press from Week 1. The goal is a modest 2.5-7.5kg increase across the board. A PR is a PR on strict pressing, and small improvements here are the expected and celebrated outcome. Athletes should start at a load they are confident completing all 10 reps with strict mechanics: no knee bend, no soft legs, vertical bar path, rib cage down, glutes engaged. If an athlete did not complete Week 1, build to a challenging but manageable 3x10 and log it as their baseline. The 3:00 window gives enough time to load, execute, and breathe fully before the next set.
Conditioning
For Time
24-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Rest :45 between sets
Time Cap: 16:00
Score = Time
Dumbbells: 22.5/15kg
Kettlebell: 24/20kg
Goals: 11:00-15:00
Stimulus: Upper Body Density / Grip Endurance
RPE: 8/10
Primary Objective: Big sets from the start and hang on, especially on toes-to-bar and kettlebell swings where grip accumulates fastest.
Secondary Objective: Maintain consistent pacing and quick transitions between movements across all four sets, using the :45 rest to recover hands, not to recover from poor pacing choices.
