2024-10-09

Mindset

Struggle Is Necessary

Sumo Deadlift12 min

5 Sets [Climbing]:
1 Sumo Deadlift

Stimulus

Today we're building to a heavy set of 1 rep as long as we can maintain sound technique and form.
Climb in weight across all 5 sets. A good starting percentage is 75% and climb by 3-5% each set.
If your form is breaking down do not continue to build in weight and finish out your sets at the last weight you could maintin good form with.

Substitutions

Movement prep

With An Empty Barbell:
10 Sumo Stance Good Mornings
10 Back Squats
10 Back Rack Elbow Rotations
5 Sumo Stance Deadlifts
5 Sumo Deadlifts

5 Sumo Deadlifts @ A Light Weight

Build To A Heavy Set of 1 Rep.

"Time And A Half" 18 min

For Time:
40-30-20-10 Dumbbell Snatches 50 / 35 lb
20-15-10-5 Burpee Box Jumps (24"/20")

Time Cap: 18 Minutes

Stimulus

Overview: This workout is a fast-paced burner that tests your stamina and explosiveness. The descending reps keep you moving, but the intensity will build as you go. Stay steady on the dumbbell snatches, and be ready to push hard on the burpee box jumps. The goal is to keep a strong pace and finish each round as quickly as possible!
DB Snatches: Your dumbbell load should allow for 2 sets in the 40, 1 set in the 30, and then unbroken sets.

-Burpee Box Jumps: Our sets should allow us to complete these sets in 2:00-1:30-1:00-0:30 or less each time.

-Score: Total time, add 1 second for each rep over the time cap.

Strategy

Dumbbell snatches should be alternated each rep. Focus on driving through your legs to generate power for the overhead position. Even as fatigue sets in, prioritize proper form by avoiding excessive hinging to protect your lower back.
Burpee box jumps should be approached with a steady, controlled pace. For larger sets, consider stepping up from the burpee into the box jump to better regulate your pace and manage your heart rate.

Substitutions

SINGLE ARM KETTLEBELL SNATCHES

BURPEE BOX JUMPS

Movement prep

1 Round:
8 Dumbbell Snatches
4 Burpee Box Jumps