2024-10-16

• This is the first week of our 10 rep sets, week 1 is not meant to be something we reach failure on or a true max weight 10 rep set. This week should set the bar for testing your 10 rep next week.
• Shoulders must start and end BEHIND the barbell at the top of every rep.
• These reps should be touch and go with no stopping at the floor to rest, rebrace or regrip.
• Athletes are completing one attempt at their 10 rep set.
• Somewhere around 60%-70% of your 1RM is a decent estimate of where you MIGHT end up today, but NOT a rule.
• If we work up to a weight in warm up sets that forces our form to get questionable, we should back off a little bit and complete our 10 rep set at a lighter weight.
• Score: Heaviest set of 10

• Know that the first 4-6 reps will probably feel pretty good, once we pass the 7 rep mark is about where the reps may start to get a little slower. Aim for intentional and smart reps when we get to this point.

DEADLIFT

• Sub Dumbbells/Kettlebells
• Barbell Good Mornings

With An Empty Barbell:
10 Good Mornings
10 Back Squats
10 Back Rack Elbow Rotations
6 Deadlifts

4 Deadlifts @ A Light Weight

2 Deadlifts @ A Moderate Weight

Build to Working Weight

• 13 Minute AMRAP, we are looking to hit each movement unbroken and transition quickly between movements. We are looking to complete 7+ rounds today if we hit the stimulus correctly.
• DB Lunge: Hold DBs by the sides, and complete alternating reps. Shooting for unbroken.
• Power Cleans: Steady singles throughout. 0:30 or less for each set.
• Double Unders: 0:30 seconds or less, respectively.
• Score: Total Rounds and Reps.

• Try and maintain unbroken sets on the power cleans, if singles are needed be aware of your rest periods the reps should still take 0:30 or less.
• DBs are held by the sides, focus on driving through the front heel as you stand.

DB REVERSE LUNGE

• Reduce/Remove Loading
• Reduce Reps
• Dumbbell Suitcase Lunge
• Single Dumbbell
• Sub Kettlebells
• Sub Barbell

POWER CLEANS

• Reduce Loading/Reps
• Sub Hang Power Cleans
• Sub Dumbbell/Kettlebell Hang Power Cleans
• Sub Deadlifts

DOUBLE UNDERS

• Reduce Reps
• 45 Single Unders
• Plate Hops
• Reps of Singles & Doubles (Mix of Both)
• 0:40 On Any Machine

1 Round:
4 DB Reverse Lunges
3 Power Cleans
10 Double Unders