TUESDAY LIFT

Specific Warm-Up:

5 Bench Press @ 40-50%

5 Bench Press @ 50%

3 Bench Press @ 60%

3 Bench Press @ 65%

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Then Load to Working Weights on the Bar

Bench Press

Every 3:00 x 4 Sets

Set 1: 8 Reps @ 70%

Set 2: 6 Reps @ 75%

Set 3: 4 Reps @ 80%

Set 4: Max Reps @ 80%

Conditioning

12:00 AMRAP

1-2-3-4-5...Devils Press

5-10-15-20-25... Toes to Bar

10-20-30-40-50... Double Unders

Continue progressing by 1 Devils Press, 5 Toes to Bar, and 10 Double Unders each set

Score = Rounds + Reps

Goal: Through the 5th round and into the round of 6.

Stimulus: Midline endurance and shoulder stamina.

RPE: 8–9/10

Primary Objective: Keeping sets of 5+ on Toes to Bar throughout

Secondary Objective: Keep Devils Press to averaging 10-15 sec / rep

For Quality:

2-3 Sets

"Dumbbell Chest Complex"

10 Dumbbell Skull Crushers

10 Dumbbell Chest Flys

10 Dumbbell Hex Press

Rest as needed b/t complex