MONDAY LIFT

General Prep

2 Rounds: For Quality

1:00 Row

10 Alternating Step-Ups + 5 Box Jumps

5 Walking Inchworm To Hollow Hold

15 Banded Good Mornings

:20/:20 second Side Plank

10 Hollow Hold

8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings

Specific Prep

4 Sets Building to 75%

3 Deadlifts

+

6-8 Banded Russian Kettlebell Swings

Set 1: 40%

Set 2: 50%

Set 3: 60%

Set 4: 65-70%

Specific Notes: Go Over Deadlift Position and Talk through breaking bar from the floor and positions from floor to knee and knee to hip. Then practice descent with bar close and touch and go reps. For Banded Russian Kettlebell Swings, drive through the floor, feet planted and think stand tall, stand fast, no lean back.

Strength

Every 3:00 x 4 Sets

5 Deadlift @ 75%

+

10 Banded Russian Kettlebell Swings

% of 1RM Deadlift

+

Choice on Loads for Kettlebell Swings

Level 1: 

5 Deadlifts @ 7 RPE across + 10 Russian Kettlebell Swings 

For Time

3 Rounds

500m Row

12 Deadlifts

21 Box Jumps

Barbell: Bodyweight

Box Height: 20in

Score = Time

Time Domain: 10–14 minutes

Time Cap: 15 minutes

Stimulus: Classic triplet, moderate breathing, posterior chain stamina, and repeatable explosive power

RPE: 8.5/10

Primary Objective: Maintain consistency round to round

Secondary Objective: Complete deadlifts unbroken and settle into fast, steady box jump rhythm

Optional Accessories

2-3 Sets

15 Barbell Glute Bridges

:20/:20 Side Plank