TUESDAY LIFT

General Prep

2 Sets: for Quality

6/6 Kettlebell Halo

6/6 Kettlebell Windmill

6 Up Dog to Down Dog Pike Push-Up

10 Hollow Rocks

10 Alternating V-Ups

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Push Press

3 Reps @ 50%

3 Reps @ 55-60%

3 Reps @ 60-65%

Then Working Loads on the Barbell

Push Press

Every 2:30 x 4 Sets

Set 1: 5 Reps @ 70%

Set 2: 3 Reps @ 75%

Set 3: 3 Reps @ 80%

Set 4: 3+ Reps @ 85%

% is Based on 1RM Push Press

Goal: 5-8 Reps for max set

Barbell

L3 + 100/75

L2. 80/60

L1. 60/45

Conditioning

7:00 AMRAP

3-6-9-12

Deadlift

Toes to Bar

Goal: Advance well past the 15s

Stimulus: Ascending barbell cycling and midline stamina under a tight time constraint

RPE: 9/10

Primary Objective: Maintain efficient barbell cycling without missed reps

Secondary Objective: Keep toes-to-bar in controlled, repeatable sets to protect grip and breathing

Core Finisher

3 Sets: For Quality

10 V-Ups

10 Hollow Rocks

10 Russian Twists L/R = 1

:10 Hollow Hold