2024-01-11

• Barbell should come from a rack.
• Reps should be performed unbroken each set.
• Athletes should aim to build in weight each set as long as they feel they are still moving well.
• Score: Loading used for each set.

• Reduce Percentage
• Sub Dumbbells

30s Elbow Rotations (Empty Bar)
30s Overhead Hold (Empty Bar)
5 Strict Presses (Empty Bar)
Build To 82%

• Overview: This workout is a spin-off of individual quarterfinals workout 23.2. Athletes will be challenged to hold onto the dumbbell until all reps of push jerks and lunges have been completed. We are looking to complete about 6 rounds (2 minute rounds).
• Dumbbell Push Jerks: These should be performed with the dumbbell held in one hand. These must be push jerks (land and stand) and may not be push presses.
• Dumbbell Lunges: Hold single dumbbell in the front rack position for the lunge (across the shoulders in both hands). Athletes should alternate legs every rep (4 each).
• Double Unders: Should be completed in 1 minute or less.
• Score: Rounds + Reps

• Let's aim to hold onto the dumbbell until all dumbbell reps have been completed.
• If we end up needing a break, let's only take it after a full set of lunges have been completed (8 Push Jerks + 8 Lunges, then rest).
• Before we decide to break on the dumbbell, let's add a break in on the jump rope. These breaks will be much quicker than breaks on the dumbbell and will save us lots of time.

DUMBBELL PUSH JERKS

• Reduce Reps
• Reduce Loading
• Sub Kettlebell

DUMBBELL STEP BACK LUNGES

• Reduce Reps
• Reduce Loading
• Single Dumbbell
• Sub Kettlebells

DOUBLE UNDERS

• Reduce Reps
• 60 Single Unders
• 30 Plate Hops
• 40 Reps of Singles & Doubles (Mix of Both)
• 40s On Any Machine

4 Dumbbell Push Jerks (R)
4 Dumbbell Step Back Lunges
4 Dumbbell Push Jerks (L)
4 Dumbbell Step Back Lunges
10 Double Unders