TUESDAY LIFT

General Warm-Up

1:30 Row

:20/:20 Active Scorpion Stretch

:20/:20 Active Pigeon Pose

5/5 Adductor Hip Rock

:20/:20 Single Leg Glute Bridge Hold

Barbell Prep

5 Empty Barbell Strict Press

5 Empty Barbell Push Press

- Add Loads -

3 Strict Press + 5 Push Press

- Add Loads -

2 Strict Press + 4 Push Press

Put Working Loads on Bar

Strength: Overhead Press Complex

Every 2:00 x 6 Sets:

2 Strict Press + 4 Push Press

All sets at 80% of 1RM Strict Press

Athletes should lock out completely on every rep, use a controlled and vertical dip on the push press, and maintain full midline tension through all six reps of each set. This is not a test of max effort; it is a quality pressing block at a demanding percentage.

Conditioning

For Reps

15:00 AMRAP

300m Row

7/7m Suitcase Kettlebell Walking Lunge

5/5 Single Arm Kettlebell Push Press

Score = Rounds + Reps

Kettlebell: 24/20kg

Level 1:

250m Row

Kettlebell: 20/12kg

Goal: 5-7 Rounds

Stimulus: Full Body Muscular Endurance and Movement

RPE: 7/10

Primary Objective: Maintain a consistent, controlled pace across all 15 minutes with smooth transitions between movements, targeting even round times from the first round to the last.

Secondary Objective: Prioritise front rack position and full lockout on the single arm kettlebell push press every rep, treating the pressing reps as a skill reinforcement of the overhead work done in the strength piece.