2024-10-21

• This is the second week of our 10 rep sets, last week we tested the waters with a trial run at our 10 rep. Now we are aiming to go heavier than our successful 10 rep weight from last week.
• Barbell should come from a rack.
• Athletes are completing one attempt at their 10 rep set.
• Somewhere around 60% of your 1RM is a decent estimate of where you MIGHT end up today, but NOT a rule.
• Bar must be locked out over our centerline overhead and return back to tap the front of the shoulder in the bottom of our reps.
• 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.

STRICT PRESS

• Sub Dumbbells/Kettlebells

:30 Plank Shoulder Taps
:30 Down Dog Stretch
5 Push-ups
:30 Empty Barbell Elbow Rotations
:30 Empty Barbell Overhead Hold
5 Empty Barbell Strict Presses

5 Strict Presses @ A Light Weight

Build to Working Weight

• Overview: Today you will complete each set of dumbbell snatches all on one side with a bike to break up between arms. Our loading today should allow you to complete each descending set unbroken. Once through the descending ladder, you will "cash out" with a 100' overhead lunge. The lunge is completed with one dumbbell overhead, switching arms however you would like. The goal is to complete 25' unbroken before having to break. If you hit the stimulus correctly in the descending ladder you should have 3:00 or more to complete the lunge before the 18:00 cap.
• Hang Snatches: Dumbbell load should allow for unbroken sets on each arm
• Bike: For simplicity, all athletes will bike the same amount of calories today. About 2:00-1:30-1:00 time frames for rounds.
• Overhead Walking Lunge: Single DB Overhead, our load should let us complete 25’ sections unbroken.
• Score: Time to Complete Work.

• On the dumbbell snatches be sure to drive through the legs as you pull, this will save major fatigue in the lower back.
• During the lunges, we are looking for you to keep the arm locked out overhead and the bicep close to the ear. If you are unable to keep the arm locked out as you lunge, find a load that allows you to.

DUMBBELL HANG SNATCH

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

BIKE

• 15-12-10 Calorie Echo Bike
• 18-15-12 Calorie Row
• 15-12-10 Calorie Ski
• 200m-200m-150m Run

OVERHEAD WALKING LUNGE

• Reduce Loading
• Reduce Distance
• Sub Kettlebells
• Dumbbell Suitcase Lunge
• 32 Reverse Lunges

3 DB Snatches (right)
6 Calorie Bike
3 KB Snatches (left)
6 Lunges