Mobility Prep and Activation
10/10 Hand to Hand Wrist Circles
10 Alternating Arm Swings
10 Back Slaps
5/5 World’s Greatest Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch

1 x Barbell Complex as a Group.
Warm-Up EMOM
9:00 EMOM
Minute 1: Cardio Choice
Minute 2: 5 Inchworm Push-Ups + 10 Deep Lunge Mountain Climbers
Minute 3: “Barbell Complex”

Barbell Complex: 3 High Hang Muscle Cleans + 4 Bradford Press with Lockout + 5 Barbell Back Squats

“Hulking Out”

18:00 EMOM (6 Sets)
Minute 1: Back Squat (based on % of 1RM Back Squat)
Minute 2: 2 Power Cleans + 5 Push Press @ ~70%+ of Push Press 1RM
Minute 3: Rest

*Back Squat Loading
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 70%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 80%
Set 6: Max Reps @ 75%

Level 2:
Back Squat
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 70%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 80%
Set 6: 5 Reps @ 75%

Push Press as prescribed

Level 1:
5 Back Squats Across all sets
3 Hang Power Clean + 5 Push Press
Perform @ 7-8 RPE

Masters 55+:
Back Squat
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 70%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 80%
Set 6: 5 Reps @ 75%
Push Press as prescribed

Stimulus and Objectives:

Goal: Complete each lift with quality mechanics and speed building to around 80% on Push Press and tackling 8-10 reps on the Back Squat @ 75%
Score = Load for Each Lift, Keep Note on How many reps on the Max Rep Back Squat you got

RPE: 7–8/10
Stimulus: Absolute Strength + Speed Strength

Primary Objective: Develop absolute strength and strength endurance in both squatting and overhead pressing under moderate fatigue.

Secondary Objective: Hold technical consistency on the Power Cleans, reinforcing our progression there.

Workout Strategy:
This session focuses on barbell stamina, control, and composure. Keep a steady approach during the earlier back squat sets to preserve energy for a quality max rep effort in the final set. In the second minute, stay efficient on the power cleans—catch high, reset quickly—and aim to complete the 5 push presses at loads in the range of 70-80%. Use the third minute to breathe, shake out the legs and shoulders, and reset your focus for the next round.

Movement Modifications for the Day:

Back Squat: Reduce load to maintain consistent depth and upright torso position. Athletes with limited mobility can elevate heels with plates or perform goblet squats with a dumbbell/kettlebell. For limited equipment, substitute 8–10 tempo goblet squats (3-1-1) to maintain time under tension.
Power Clean + Push Press: Lower the load to ensure crisp bar path and safe receiving position on the clean. Substitute hang power clean for reduced range of motion or move to single dumbbell clean + push press (alternate arms) for limited equipment or mobility needs.