TUESDAY LIFT

General Prep

1:00 Ski or Row + 1:00 Bike

:20 Extended Plank Reverse Bridge

:30 Glute Bridge Hold

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2 Sets:

10 Prone Banded Pass Through

15 Banded Pull-Aparts

10 Air Squats + 5 Jumping Squats

20 Bear Plank Shoulder Taps

8 Kneeling Plyo Push-Ups or Speed Push-Ups

Specific Barbell Prep

3 Sets:

3 Bench Press + 2-3 Plyo Push-Ups

Building to working Loads

Bench Press

Every 3:00 x 4 Sets

Set 1: 6 Bench Press + 3 Plyo Push-Ups

Set 2: 5 Bench Press + 3 Plyo Push-Ups

Set 3: 4 Bench Press + 3 Plyo Push-Ups

Set 4: 3 Bench Press + 3 Plyo Push-Ups

Starting @ 70% on Set 1 (6Reps), and increasing by feel to around an 8/10 RPE on our 4th Set (3 Reps).

These weights should be roughly 5-10% heavier than 2 weeks ago the entire way across.

Level 1: Every 3:00 x 5 Sets: 6- Reps Across @ 6-7 RPE + 3 Kneeling Plyo Push-Ups

Level 1

For Reps

16:00 AMRAP

10/8 Calorie Row

4 Ring Rows

8 Elevated Push-Ups

12 Air Squats

10/8 Calorie Echo Bike

3 Burpee Jumping Pull-Ups

Conditioning

For Reps

16:00 AMRAP

12/9 Calorie Row

1 Round "Strict Cindy"

12/9 Calorie Echo Bike

3 Burpee Bar Muscle-Ups

Score = Rounds + Reps

"Strict Cindy" =

5 Strict Pull-Ups, 10 Push-Ups, 15 Air Squats

Goal: 5-6 Rounds

RPE: 7-8/10

Stimulus: Upper Body Muscular Endurance / Aerobic Capacity

Primary Objective: Upper body fatigue management across all pulling and pressing movements.

Secondary Objective: Consistent machine paces from round to round.