2024-10-02

• 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: This workout is a blend of lifting and conditioning. You’ll start with the classic 21-15-9 structure, alternating between deadlifts and a 400-meter run, which will test your strength and stamina. After that, you’ll jump straight into 3 rounds of burpees and more running. The key is to pace yourself early on, manage your grip on the deadlifts, and save some energy for the burpees and runs that follow. Keep pushing and finish strong!

-Deadlift: 3 sets or less for all rounds.

-Burpee: 90 seconds or less each round.

-Run: Around 2:00 respectively.

-Score: Total time.

-Choose a deadlift weight that you can confidently handle for touch-and-go sets, taking only brief rests to shake out your forearms. The goal is to stay efficient and avoid long breaks.

-Your runs should be around 2:00 minutes each, maintaining a pace that allows you to come back and immediately start working on the deadlifts or burpees without hesitation.

-For the burpees, aim to stay “unbroken”, meaning you’re moving steadily and consistently through each set without unnecessary pauses. Keep a strong, controlled rhythm from start to finish.

DEADLIFTS
-Reduce Loading
-Reduce Reps
-Sub Dumbbells or Kettlebells
-Good Mornings
-Kettlebell Sumo Deadlift

400M RUN
-2:15 Time Cap
-500/450m Row
-400/360m Ski
-25/20 Calorie Echo Bike
-1,000/900m Bike Erg
-2:00 Moderate Effort on Treadmill/Runner*
-16 Shuttle Runs (1 rep = 25ft down & back)

BURPEES
-Reduce Reps
-No Push-Up Burpee
-Sub Push-Ups

1 Round:
100m Run
7 Deadlifts
100m Run
4 Burpees