2024-07-17

• Athletes should complete their 20 rep set unbroken, as touch and go reps.
• This week we are trying to beat our 20 rep from our previous attempt (as long as we were successful for 20 reps). If we got to 15-19 reps, we may choose to try and hit this weight for the full 20 this week. If we were under 15 reps, we should be at the same weight or slightly lighter to achieve a full 20 rep set today.
• 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 and our shoulders should be OVER the bar, not slightly in front like a traditional deadlift.
• 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 Your 20 Rep Set Weight.
Rest 2:00 before attempting 20 rep set.

• Overview: While we want to complete these tall box jumps as quickly as possible, we have to keep in mind that 3 devil's press are coming at the top of every minute and pace ourselves on the box accordingly.
• Box Jumps: To complete this workout we need to be able to do at least 6 box jumps each minute to start.
• Devil's Press: Must be completed in less than :30. Full lockout overhead and chest to the floor for every rep.
• Score: Time to complete work. Add 1s per rep not completed if time capped.

• Athletes should be cautious about coming out hot today, this workout gets very lung-y quickly if we are not smart about our speed and cadence for both movements.
• We've got two movements that interfere with each other, both having aggressive hip opening. Those who are confident in their box jumps at this height should try to pick a fast cadence here while paying attention to their breathing.
• On the way down with your dumbbells, try to stay controlled and not let the dumbbells throw you around today. This will become fatiguing fast and start to wear on the low back. Get the dumbbells back down to the floor quickly but with intention and control.

BOX JUMPS

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

DEVILS PRESS

• Reduce Reps
• Reduce Loading
• Double Dumbbell Power Snatch
• Double Dumbbell Burpee Deadlift
• Single Dumbbell Devil’s Press
• Burpee To Target
• Double Kettlebell Hang Clean & Jerk
• Double Kettlebell Russian Swings

1 Round:
4 Devil's Press (completed in less than :30 or we adjust weight/reps)
:30 Box Jumps