2024-08-14

• Athletes should be aiming to maintain the full :05 negative with good form as they build in weight today. If form/technique are breaking down or our negatives are not remaining controlled speed, back off weight.
• 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.
• Score: Load used for heaviest 3 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

5 Sumo Deadlifts @ A Light Weight

Build To A Heavy Set of 3 Reps.

• Overview: Hitting legs and upper body in a couple ways each today, making this piece a potent one. We'll want to make sure we don't get pulled in on that first set of box jumps so that we can settle into a working pace without gassing ourselves early on. While they seem unassuming, they'll start to impact how quickly we can get the dumbbells up to our shoulders.
• Box Jumps: 1:00 or less each round.
• Dumbbell Front Rack Reverse Lunges: Unbroken sets, in about :40 or less.
• Strict Pull-ups: Ideally we are unbroken or in 2 sets today, adjust reps as need to make this happen.
• Score: Rounds plus reps completed.

• Steady pacing on the box jumps should be the strategy from the start, these will quickly spike our breathing and heart rate if we aren't paying attention. This will very much impact our transition to the lunges and our working pace once we're into the middle of the workout.
• Find a steady and smooth working pace with the dumbbell lunges so that we can remain unbroken throughout, having to put the dumbbells down will slow us more than finding a sustainable pace with them in hand.
• Aim for quality on these pull-ups each round, tighter is lighter and easier the more tired we get, maintain tension and stick with your plan from round 1.

BOX JUMPS

• Reduce Reps
• Reduce Box Height
• Box Step-Ups
• 20 Squat Jumps

DUMBBELL FRONT RACK REVERSE LUNGE

• Reduce/Remove Loading
• Reduce Reps
• Dumbbell Suitcase Reverse Lunge
• Single Dumbbell
• Sub Kettlebell(s)
• Sub Barbell

STRICT PULL-UPS

• Reduce Reps
• Banded Strict Pull-Ups
• Ring Rows
• Alternating Dumbbell Plank Rows

1 Round:
8 Box Jumps
4 Dumbbell Front Rack Reverse Lunges
2 Strict Pull-ups