2024-06-26

• Athletes will build to a heavy 20 rep deadlift for the day. This is a trial week for our 20 rep sets, knowing this we shouldn't be getting really grindy or ugly near the end of our 20 rep attempts. We'll be repeating this next week and goal is to get heavier.
• Shoulders must start and end BEHIND the barbell at the top of every rep.
• These reps should be touch and go with no stopping at the floor to rest, rebrace or regrip.
• Know that the first 10-12 reps will probably feel pretty good, once we pass the 12-15 rep mark is about where the reps may start to get a little slower. Aim for intentional and smart reps when we get to this point.
• Score: Load of your 20 rep set.

• Sub Dumbbells/Kettlebells
• Barbell Good Mornings

With An Empty Barbell:
10 Good Mornings
10 Back Squats
10 Back Rack Elbow Rotations
10 Deadlifts

10 Deadlifts @ A Light Weight

3 x 5-10 Deadlifts @ Moderate Weights, Building.

Rest 2:00 Before Attempting Your 20 Rep Set.

• Overview: The tables have turned today and we're climbing the ladder instead of descending. While the first 6-7 rounds may feel pretty smooth and solid, the workout really sets in about 7-8 rounds in and will test whether or not we have the capacity to hold our starting intensity or if we have to break and adjust in order to finish the climb.
• Deadlift: Weight should not exceed 65% of your 1RM, and should be something that you could do 10 unbroken when fresh.
• Toes to Bar: 1-2 sets throughout.
• Double Unders: Unbroken sets, completed in :30 or less today.
• Score: Time to complete work. Add 1s per rep not completed if time capped.

• Athletes should push their pace in the early smaller rounds but be mindful of their grip and forearm fatigue as the volume adds up. Break before you need to break!
• If we are confident in our grip and capacity for these movements then lets push that pace all the way through as best we can, pay attention to your breathing and not rushing through movements but keep them smooth and controlled.
• The meat of this piece hits around rounds 7-8, so don't get fooled with the first handful of rounds and stick to your plan early so you can hold your intensity through the end.

DEADLIFT

• Reduce Loading
• Reduce Reps
• Sub Dumbbells or Kettlebells
• Good Mornings
• Kettlebell Sumo Deadlift

TOES TO BAR

• Reduce Reps
• Toes To As High As Possible
• Knees To Chest
• Sit-Ups
• V-Ups

DOUBLE UNDERS

• Reduce Reps
• 35 Single Unders
• Plate Hops
• Reps of Singles & Doubles (Mix of Both)
• :20 On Any Machine

1 Round:
3 Deadlifts
3 Toes to Bar
15 Double Unders