MONDAY LIFT

General Warm-Up

2:00 Cardio Choice

10 Bootstrap Squats

10 Alternating Scorpions

:20/:20 Samson Stretch

20 Bear Plank Shoulder Taps

:20 Extended Plank Reverse Bridge

Specific Prep

10 Goblet Cossack Squats

8/8 Single Arm Dumbbell Deadlift

6/6 Single Arm Dumbbell Hang Snatch

6/6 Single Arm Dumbbell Strict Press

Barbell Primer

5 Strict Press (Empty Barbell)

5 Strict Press (Light)

4 Strict Press (Moderate)

3 Strict Press (Starting Loads)

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Strength. Strict Press

Every 2:30 x 4 Sets

Set 1: 10 Reps @ 100% of 3x10 Strict Press Test

Set 2: 8 Reps, increasing load

Set 3: 6 Reps, increasing load

Set 4: 4 Reps, building to a heavy 4 for the day

This is a strict overhead pressing loading progression. The first set starts at the 3x10 test max, so it should feel challenging, but definitely doable. Athletes build meaningfully across all four sets, and the final set should represent a true heavy 4 for the day. 

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Conditioning

For Time

Every 4:00 x 3 Sets

3 Shuttle Runs

20 Wall Balls

8 Alternating Dumbbell Snatches

3 Shuttle Runs

Score = Sum Total Time (time accumulated across all 3 working sets)

Shuttle Run: 8/8m

Wall Ball: 9/6kg 10/9ft target

Dumbbell: 22.5/15kg

Goals: Approximately 2:00 per set, completing each round well inside the 5:00 window

Stimulus: Sprint Intervals / High Intensity Triplet

RPE: 9/10

Primary Objective: Sprint every shuttle run with full intent, and unbroken reps on Wall Balls and Dumbbell Snatch.

Secondary Objective: Hold the wall balls and dumbbell snatches unbroken across all three sets, using the built-in rest between sets to fully recover before the next sprint begins.

Accessories

For Quality:

2-3 Sets:

10 Ring Face Pulls

25m Reverse Sled Drag 

10-15 Standing DB Calf Raises