2024-10-30

• 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.
• 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.

-Score: Heaviest set for load.

• 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.

SUMO DEADLIFT

• 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

5 Sumo Deadlifts @ A Light Weight

• Overview: This is a repeat Open workout from 2011. We're looking for weights and variations that keep us moving for all 15 minutes. All stations should take less than 1:00 to complete with rounds ideally taking 1:30-2:30. This puts us around 6-10 rounds total.
• Deadlifts: Weight should be on the lighter side and completed in 1-2 sets.
• Hand-Release Push-ups: At the bottom of your reps, your chest must touch the ground and your hands must be lifted off the ground.
• Box Jumps: Must reach full lockout/extension of the hips/knees at the top of the box. You must step down off the top of the box - no rebounding.
• Score: Rounds + Reps

• If the hand-release push-ups are your limiting factor, we recommend breaking the deadlifts into 2 or more sets to reprieve the shoulders and back from being under tension.

DEADLIFT

• Reduce Loading/Reps
• Sub Dumbbells or Kettlebells
• Good Mornings
• Barbell Sumo Deadlift
• Kettlebell Sumo Deadlift

HAND-RELEASE PUSH-UPS

• Reduce Reps
• Regular Push-Ups
• Box Push-Ups (Hands Elevated)
• Dumbbell Bench Press
• Dumbbell Floor Press

BOX JUMPS

• Reduce Box Height
• Box Step-Ups
• 22 Squat Jumps
• Alternating Single-leg Squats (Pistols)
• Reverse Lunges

1 Round:
3 Deadlifts
4 Push Ups
5 Box Jumps