2024-07-15

• This is the second week of our 20 rep sets. Today is the day where we try to push for a heavier weight than we did last week if we were successful for 20 reps.
• Athletes are completing one attempt at their 20 rep set.
• If we ended in the 15-19 rep range, we should aim to complete at least that weight for the full 20 reps this week. If we ended in the less than 15 reps range last week, we should consider aiming for something a little lighter and successfully completing 20 reps this week.
• If this is your first week attempting 20 reps, a 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 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.
• 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: The key today is going to be not getting too carried away with the first bike pace so that we have enough gas to push the pace through the meat of this "sandwich." While the first bike will help to set us up with time to complete the middle, we won't be able to hold on to a hard enough pace if we burn out before we get to the barbell.
• Calorie Bikes: Both of these bikes should take less than 4:00 to complete if we are going to be able to complete the middle as needed, adjust accordingly here to make that happen!
• Power Snatches: 1-3 sets for bigger sets, unbroken toward the end sets. Weight should be something we can hold onto unbroken when fresh, no question. Strategically for grip today, we'll most likely be breaking.
• Toes to Bar: 1-2 sets across the workout today. :30 or less time should be spent completing our reps here to keep moving today.
• Score: Time to complete work. Add 1s per rep not completed if time capped.

• Athletes should be approaching this piece with a pace plan in mind before starting. The first bike has the potential to really blow up our lungs and heart rate before we even get to the barbell, pick a pace here that will let you stay calm and immediately start work cycling the barbell.
• Toes to bar should be approached with a breaking plan in order to help hold off the grip fatigue that will surely set in by the rounds of 7 if we aren't paying attention. Consistent/planned sets are key here if we are not confident in going unbroken throughout all 10 rounds.
• Your second bike is an empty the tank pace, we may take the first :30 to move slower and catch our breath, but then we should kick up the pace to as hard as we are able to try and complete it as quickly as possible. Let it rip here once you've caught your breathing a bit!

55/45 CALORIE BIKE

• Reduce Reps
• 4:00 Time Cap
• 55/45 Calorie Row
• 50/40 Calorie Ski
• 50/40 Calorie Echo/Assault
• 800m Run
• 600m Air Run

POWER SNATCHES

• Reduce Loading
• Reduce Reps (Ex. 8-8-8-7-6...)
• Hang Power Snatches
• Dumbbell Power Snatches
• Kettlebell Swings
• Power Cleans

TOES TO BAR

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

1 Round:
7/5 Calorie Bike Erg
4 Power Snatch
4 Toes to Bar