2024-10-23

• 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.
• 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% 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

• Overview: For today you should choose your barbell load based on the hang power cleans, as that will be the more challengeing of the two movements. Our weight should allow us to complete the 15 reps in 2 sets or less each time. This should also allow us to complete the deadlifts in 2 sets or less. If we hit the target on the barbell loading we are looking at finishing this in 10-15 minutes, with a 18 minute cap.
• Double Unders: Around 1:00 or less.
• Hang Power Cleans: This movement is our deciding factor, 2 sets or less.
• Deadlifts: 2 sets or less.
• Score: Time to complete work.

• Grip fatigue will play a role in today's workout, try and have a loose grip on your jump rope to help with the grip capacity.
• Even if the deadlifts feel light, and you could go unbroken, consider breaking into two sets to also assist with your grip.

DOUBLE UNDERS

• Reduce Reps
• 90 Single Unders
• Plate Hops
• Reps of Singles & Doubles (Mix of Both)
• Time On Any Machine
• DEADLIFTS
• Reduce Loading
• Reduce Reps
• Sub Dumbbells or Kettlebells
• Good Mornings
• Kettlebell Sumo Deadlift

HANG POWER CLEANS

• Reduce Loading/Reps
• Sub Regular Power Cleans
• Sub Dumbbell/Kettlebell Hang Power Cleans
• Sub Deadlifts (Light)

15 Double Unders
3 Deadlifts
15 Double Unders
3 Hang Power Cleans