TUESDAY LIFT

General Prep

2 Sets: For Quality

9/7 Calorie Ski Erg or Row

8 Alternating Box Step-Ups + 4 Box Jumps

15 Banded Pull-Aparts

10 Hollow Rocks

10 Alternating V-Ups

10 Deep Lunge Mountain Climbers

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50-55%

3 Bench Press @ 55-60%

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Then Load to Working Weights on the Bar

Bench Press

Every 2:30 x 4 Sets

Set 1: 10 Reps @ 60%

Set 2: 8 Reps @ 65%

Set 3: 8 Reps @ 65%

Set 4: 6 Reps @ 70%

% of Bench Press

Conditioning

For Time

3 Rounds

20 Toes to Bar

15 Box Jump Overs

10 Deadlift

Level 1.

For Time

3 Rounds

20 Kipping Knees

15 Box Step Overs

10 Deadlift

Box Height: 24/20i

Deadlift. 100/70

Score = Time

Goal. Time Domain: 7:00-11:00 minutes

Time Cap. 15:00 minutes

Stimulus: Midline stamina and aerobic repeatability under fast, explosive fatigue.

RPE: 8.5–9/10

Primary Objective: Hold consistent sets on the Toes to Bar and work into steady box jump overs.

Secondary Objective: Maintain consistent splits between rounds