TUESDAY LIFT

Specific Prep

2 Sets

10 Banded Pull Aparts

6 Tall Muscle Cleans

8 Bradford Press with Lockout

10 Behind the Neck Elbow Punch Throughs

8 Scap Pull-Ups

4 Hanging Knee Raises

Specific Barbell Prep

3 Sets:

3 Bench Press + 3 Bent Over Ballistic Chest Pass

Building to working Loads

Bench Press

Every 2:30 x 5 Sets

Set 1: 5 Bench Press + 5 Bent Over Ballistic Chest Pass

Set 2: 5 Bench Press + 5 Bent Over Ballistic Chest Pass

Set 3: 4 Bench Press + 5 Bent Over Ballistic Chest Pass

Set 4: 3 Bench Press + 5 Bent Over Ballistic Chest Pass

Set 5: 3 Bench Press + 5 Bent Over Ballistic Chest Pass

Starting @ 70% on Set 1 (5 Reps), and increasing by feel to around an 9/10 RPE on our 5th Set (3 Reps).

Goal here is around 85-90%

Conditioning

Set 1: 40/30 — 40%

Set 2: 50/35 — 50%

Set 3: 60/40 — 60%

Set 4: 70/50 — 70%

Set 5: 80/55 — 80%

For Reps

5 Sets:

2:00 AMRAP

22-20-18-16-14 Toe to Bar

Max Clean and Jerk

Rest 2:00 b/t sets

Goal: 28-36 Total Clean and Jerks (i.e. 10-8-6-6-4)

Primary Objective: Get through the Toes to Bar efficiently and consistently across all 5 sets to maxmise time on the barbell. The T2B is a buy-in to the barbell and the total volume here of 90 Toes to Bar over the course of this workout is substantial.  

Secondary Objective: Accumulate as many Clean and Jerks as possible in the remaining time, particularly in Sets 1-3 where the load is manageable. Sets 4 and 5 will naturally yield fewer reps, that is expected and by design. The goal is to hit quick singles throughout with the expectation of around 10 reps down to 2 reps in the final window.

RPE: 9/10, Benchmark Test

Stimulus: Gymnastics Capacity / Barbell Cycling Under Fatigue