2024-07-10

• Athletes should complete their 20 rep set unbroken, as touch and go reps. We will repeat this for a heavier weight next week, today we should get a successful set of 20 under our belt so we have a good marker for next week.
• In order to figure out about where our feet should be, we'll start by finding our squat stance. From there we will plant our toes and pivot our heels outward, then pivot our toes out past our heels. While this is not always exact, it's a great start point!
• We should be able to keep our chest/torso pretty close to upright and hips should start at or slightly above parallel. Hands should be about the width of our shoulders.
• Only work to as heavy as good form is still present. Around 50% of your 1RM deadlift is a good estimate weight to start near. If our form begins to break down before rep 15, we are too heavy for our 20 rep set.
• Score: Load used for 20 rep set.

• Sub Dumbbells/Kettlebells
• Sumo Romanian Deadlifts
• Sumo Stance Barbell Good Mornings

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

10 Sumo Deadlifts @ A Light Weight

3 x 5-10 Sumo Deadlifts Building in Weight

Build To A 20 Rep Set.
Rest 2:00 before attempting 20 rep set.

• Overview: We're moving fast today with short runs and lower volume sets of movements. Since there shouldn't be any points where we aren't moving, our goal is to keep our transitions minimal and smooth. How fast can you keep your running pace while also making fast work of your barbell and rig work today?
• Runs: :40 or less per run, these are meant to be consistent and fairly quick, enough time to shake out those forearms and get back to work.
• Deadlifts: Completed in 1-2 sets in less than 1:00. Weight should be something you can do unbroken when fresh.
• Toes to Bar: 1-2 sets, these should take less than :45 to complete.
• Score: Time to complete work. Add 1s per rep not completed if time capped.

• The first 5 rounds of this workout should be quick and steady while we're working on the deadlifts. These can have up to 1 strategic break per set, but we shouldn't require a break to complete the set. Saving some grip here will help when we get to the toes to bar.
• The back 5 rounds are meant to move at the same pace or even quicker than the first half, where the toes to bar are a little less fatiguing on the legs than the deadlift bar. We should be able to transition back and forth quickly and easily.
• Let's try to play it smart on the deadlift bar and as we progress through the workout, increase our pace as we close in on the end of the workout!

100M RUN

• Reduce Distance
• Time Cap
• 125m Row
• 80m Ski
• 200m Bike
• 75m Air Run

DEADLIFT

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

TOES TO BAR

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

1 Round:
100m Run
4 Deadlifts
100m Run
4 Toes to Bar