2024-07-01

• This is the second week of our 20 rep sets, last week we tested the waters with a trial run at our 20 rep. Now we are aiming to go heavier than our successful 20 rep weight from last week.
• Barbell should come from a rack.
• Athletes are completing one attempt at their 20 rep set. Weight should start to feel more challenging around reps 12-15.
• Bar must be locked out over our centerline overhead and return back to tap the front of the shoulder in the bottom of our reps.
• If we work up to a weight in warm up sets that forces our form to get questionable, we should back off a little bit and complete our 20 rep set at a lighter weight.
• Score: Load used for heavy 20 rep set.

• Sub Dumbbells/Kettlebells
• Reduce Loading

:30 Empty Barbell Elbow Rotations
:30 Empty Barbell Overhead Hold
5 Empty Barbell Strict Presses

10 Strict Press @ A Light Weight

3 Sets of 5-10 Reps Building to 20 Rep Weight.

Rest 2:00 Before 20 Rep Set.

• Overview: We've got small volume sets which means our work is in manageable, bite size chunks today. Athletes should be looking at this and thinking about holding onto the dumbbell all the way through, where one arm is resting while the other works and if paced well from the start we can really burn it down at the end of the clock.
• Dumbbell Snatches: Single arm and unbroken, both heads of the dumbbell touch the floor between our feet for all reps. Athletes MUST complete 6 reps on the Right before switching to the Left.
• Dumbbell Thrusters: Single arm and unbroken, athletes MUST complete 6 reps on the Right before switching to the Left.
• Double Unders: :30 or less of work today, we aren't meant to get hung up here today!
• Score: Total rounds plus reps completed.

• Athletes are mostly going to approach this in a similar way today, one of those ways being once we pick the dumbbell up, we are working through all of the dumbbell work at a smooth and steady pace to make sure our heart rate stays in check and we can recover our breathing a little while we work.
• Some may choose to rest between the Snatches and Thrusters, this should most likely be the only resting place during the dumbbell work today. Resting between each arm may be an option closer to the end of the workout if we didn't pace well in the beginning. Whatever lets you get at least 6 reps at a time once we pick up the dumbbell!

DUMBBELL SNATCH

• Reduce Loading
• Reduce Reps
• Hang Power Snatches
• Kettlebell Swings
• Empty Barbell Hang Power Snatches

DUMBBELL THRUSTERS

• Reduce Reps
• Reduce Loading
• Sub Kettlebell
• Sub Empty Barbell
• 24 Air Squats

DOUBLE UNDERS

• Reduce Reps
• :30 Time Cap
• 45 Single Unders
• Plate Hops
• Reps of Singles & Doubles (Mix of Both)
• :20 Hard Effort On Any Machine

1 Round @ Hard Effort Pace:
3 Dumbbell Snatches (R)
3 Dumbbell Snatches (L)
3 Single Arm Thrusters (R)
3 Single Arm Thrusters (L)
15 Double Unders