MONDAY LIFT

General Warm-Up

400m Run

-

2 Rounds

10 Up Dog + Down Dog

:15 Down Dog Calf Gas Pedals

15 Banded Pull-Aparts

5 x (Inchworm Push-Up + 2 Deep Lunge Mountain Climbers)

5 Bootstrap Squats w/Deep Squat Thoracic Rotations

Specific Barbell Prep

5 Empty Barbell Bench Press

4 Bench Press @ 50%

3 Bench Press @ 60%

2 Bench Press @ 65-70%

Strength: Bench Press

Every 2:00 x 5 Sets

5 Reps @ 70%+ of 1RM Bench Press

Start at 70% and build to a heavy set of five for the day across the five sets. This is not a true 5RM attempt, but athletes should arrive at the final set having pushed to something that represents a genuine heavy five, not a comfortable one.

Conditioning

Level 1.

3 Rounds

20/15 HR Push-Ups

300m Run

20 Wall Balls 6/4

10 Hang Power Cleans

For Time

3 Rounds

20/15 HR Push-Ups

400m Run

25 Wall Balls 9/6

10 Power Cleans 60/40

Time Cap: 20:00

Score = Time

Goals: 14:00-17:00

Stimulus: Upper Body Interference

RPE: 8.5/10

Primary Objective: Maintain big sets on the wall balls, targeting 2 sets or less each round.

Secondary Objective: Consistent run splits across all three rounds, targeting 1:45-2:15 per lap.