2024-08-21

• Athletes should be aiming to maintain the full :03 pause just below the knee with good form as they build in weight today. If form/technique are breaking down or our pauses are not the full :03, 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 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
5 Sumo Stance Deadlifts
5 Sumo Deadlifts with :03 Pause

5 Sumo Deadlifts With :03 Pause @ A Light Weight

Build To A Heavy Set of 3 Reps.

• Overview: The first two rounds of this workout are the true work in today's piece. Once we get to the round of 18's, the workout is basically at it's end. Athletes that stay steady and consistent in the first two big rounds will set themselves up to hit the gas in the third and final round.
• Dumbbell Hang Snatches: 1-2 sets, completed in sets of 3 per arm before switching arms.
• AbMat Sit-ups: Unbroken and smooth pace, try to keep your pace where you can control your breathing here.
• Bike Erg Calories: Holding 80+ RPM/850+ cal/hr, is the goal here in order to complete bikes in about 3:00, 2:00, 1:00 respectively.
• Score: Time to complete work. Add 1s per rep if time capped.

• Athletes should choose a strategy/pace goal for the round of 42's that will set them up to maintain or move slightly faster in the round of 30's. The bike is the longest part of each round and should be expedient, but planned so we don't burnout here.
• This amounts to 180 total sit-ups, keep this volume in mind when you're planning because it is a lot of reps at a higher intensity. If we are not used to doing 150 across the course of a workout, consider scaling back.
• One break on the hang dumbbell snatches is totally fine today, but we should avoid breaking more than that. Try to hold onto that dumbbell a bit longer than you may want to and settle into a smooth, steady pace. This will keep your breathing manageable and let you hold on longer.

HANG DUMBBELL SNATCH

• Reduce Loading
• Reduce Reps
• Dumbbell Power Snatches
• Plate Ground to Overhead
• Kettlebell Swings (Reduce Reps)
• Empty Barbell Hang Power Snatches

SIT-UPS

• Reduce Reps
• Hollow Rocks

CALORIE BIKE

• Reduce Reps
• 3:00-2:00-1:00 Time Caps
• 42-30-18/34-24-14 Calorie Row
• 38-25-1212/30-20-10 Calorie Ski
• 600-400-200m Run
• 3:00-2:00-1:00 Efforts on Air Runner/Treadmill

1 Round:
6 Hang Dumbbell Snatches
6 Sit-ups
6/4 Calorie Bike Erg
6 Sit-ups