2024-07-08

• This is the first week of our 20 rep sets, day 1 is not meant to be something we reach failure on or a true max weight 20 rep set. This week should set the bar for testing your 20 rep next week.
• Good estimate for weight should be in the neighborhood of 50% of a current 1RM. If we do not have a current number, you will likely aim for something slightly lighter or heavier than that number.
• Barbell should come from a rack.
• Athletes are completing one attempt at their 20 rep set.
• Barbell must reach full lockout and touch the chest at the bottom of our reps. Ensure you make it to full lockout on your final rep before re-racking.
• If you don't have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.
• 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: Loads used for heavy 20 rep set.

• Reduce Percentage
• Sub Dumbbells
• Sub Floor Press

5 Inchworm to Push-Up
10 Glute Bridges with Pause at Top
10 Push-Ups
10 Empty Barbell Bench Press

10 Bench Press @ A Light Weight

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

Rest 2:00 Before 20 Rep Set Attempt.

• Overview: Doubles, dumbbells and rowing, oh my! We're looking at three grippy movements today that will start to impact each other as the workout progresses. With that, we also have less reps to complete each round as we work, so today is all about pacing to keep our breathing and heart rate in check so we can try to pick up speed as we go.
• Double Unders: About :30 of work, no longer than :45 at our rope today.
• Dumbbell Snatch: Unbroken sets should be the goal here today.
• Calorie Row: About 1:00 of work, goal should be consistency across rounds 1-4 and a hard effort push in round 5 to finish it out.
• Score: Time to complete work. Add 1s per rep not completed if time capped.

• Double unders are starting us out with a spiked heart rate, smooth is fast on these if we can remain unbroken or in 2 sets and try not to let our breathing get away from us we'll be able to remain unbroken on the dumbbell.
• The row should be taking us about the same time each round, goal should be to come out at about a 1:00 pace and be able to repeat it so that we aren't getting back to our jump rope and spending too much time catching our breath. When you get to the row in round 5, empty the tank!
• Dumbbell snatches should be a smooth and consistent pace, if there was a place to try and catch your breath, it's definitely in the first few rounds of snatches, by controlling our pace in the bigger rounds.

DOUBLE UNDERS

• Reduce Reps
• 75 Single Unders
• Plate Hops
• 50 Reps of Singles & Doubles (Mix of Both)
• :30 Effort On Any Machine

DUMBBELL SNATCH

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

CALORIE ROW

• Reduce Reps
• 1:00 Cap
• 12/10 Calorie Ski
• 15/12 Calorie Bike
• 200m Run
• 150m Air Run

1 Round:
15 Double Unders
6 Dumbbell Snatches
5/4 Calorie Row (at workout pace, ~:20)