2024-07-03

• Athletes will build to a heavy 20 rep deadlift. Using our score from last week as a guide, we should be trying to build heavier than our previous successful 20 rep set.
• Shoulders must start and end BEHIND the barbell at the top of every rep.
• If we did not complete the full 20 but got 15+ reps last week, we should aim to complete that weight this week.
• If we did not complete the full 20 but got Less than 15 reps, we should adjust our weight down a little bit from that number and aim to get a successful 20 rep lift today.
• These reps should be touch and go with no stopping at the floor to rest, rebrace or regrip. You may rest at the hip as needed.
• 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: We've got a hefty does of hip opening and closing today, this should be a sign that we're looking for a hard but sustainable pace from 3, 2, 1, GO! Steady and consistent will come out on top, if we go into round 1 with guns blazing, we are sure to be slowed down as the grip and hip fatigue sets in.
• Kettlebell Swings: Lighter weight today so while we're trying to preserve our grip, we should be able to hang onto some pretty big sets when we pick up the kettlebell for swings.
• Box Jumps: High box means a smooth cadence that lets us keep our breathing under control while giving our grip a break will let us keep the intensity consistently throughout the clock.
• Goblet Squats: Keep the kettlebell nice and close to our chest today so we can keep our arms from doing more work than needed. Smooth and steady cadence.
• Toes to Bar: Choose a number you can complete unbroken throughout. Should have about 40 seconds after completion of toes to bar to work through your sets of 50 reps.
• Score: Rounds plus reps completed. (Toes to Bar Don't Count Towards Score)

• Athletes are going to make it into the second round today, moving with intention and trying to keep a hard but sustainable pace from the start will determine how far we get once that second round starts.
• Break intentionally before you need to break on the swings in order to hold off the grip fatigue as best you can. While the toes to bar are in small sets today, they are going to add a lot of interference with all 3 other movements.

KETTLEBELL SWINGS

• Reduce Loading
• Reduce Reps
• Single Dumbbell Hang Power Snatches
• Empty Barbell Hang Power Snatches
• Russian Kettlebell Swings

BOX JUMPS

• Reduce Reps
• Reduce Box Height
• Box Step-Ups
• 75 Squat Jumps
• Reverse Lunges

GOBLET SQUATS

• Reduce Reps
• Reduce Loading
• Goblet Squat to Target
• Air Squats
• Sub Dumbbell (Held Horizontally)
• Sub Empty Barbell Front Squats

TOES TO BAR

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

1 Round:
5 Toes to Bar
5 Kettlebell Swings
5 Box Jumps
5 Goblet Squats