2024-09-25

• Athletes should be aiming to build to a heavy set of 3 reps with a :05 negative for the day while maintaining our form.
• 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
10 Sumo Deadlifts

3 Sumo Deadlifts with :05 Negative @ Light Weight

3 Sumo Deadlifts with :05 Negative @ Moderate Weight

Build to Heavy 3 Reps.

• Overview: Today requires some math and strategy if we're going to accomplish all of the work within the time frame given. We want to go in and get a feel for these movements back to back in the first round or two and decide what pace we can maintain to complete the work within the cap.
• Dumbbell Snatches: 1-2 sets completed in 1:00 or less each 2:00 window.
• Box Jumps: Goal is to have 1:00 or more to work during each interval.
• Score: Time to complete box jumps.

• Athletes will need to complete 15 or more box jumps each interval in order to finish this workout within the time cap. If we already know that this is going to be lofty, we should reduce our reps so that we can be consistent across our intervals.
• Dumbbell snatches should ideally be unbroken at a smooth cadence that lets us recover our breathing a bit and immediately get back to work on the box jumps when we finish our set. Aiming to be about 1:00 of work to allow for at least 1:00 at the box.

DUMBBELL SNATCH

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

BOX JUMPS

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

1 Round:
4 Dumbbell Snatches
8 Box Jumps
4 Dumbbell Snatches

* Goal is to be at about workout pace to get a feel for switching back and forth between these two movements