General Warm-Up
2 Sets
10 Banded Passthroughs
15 Banded Pull-Aparts
5/5 Single Arm Kettlebell Strict Press
5/5 Kettlebell Windmill
:15 Hollow Hold
10 Alternating V-Ups
Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
Strength: Strict Press
Every 3:00 x 3 Sets:
10 Strict Press
Loading: 65-75% of 1RM Strict Press, same load across all three sets.
Athletes select a weight they are confident they can execute for all three sets with full range of motion and no leg drive. This is not a build-to-heavy structure; it is a volume pressing block built to develop shoulder and upper back hypertrophy and pressing resilience across the cycle. The bar moves from the front rack to a full overhead lockout on every rep, the midline stays braced throughout, and the standard does not change from set one to set three.
Conditioning
For Time
8 Sets:
8 Toes to Bar
8 Dumbbell Bench Press
8 American Kettlebell Swings
Rest :30 between sets
Time Cap: 18:00
Score = Time
Dumbbells: 2 x 22.5/15kg
Kettlebell: 24/20kg
