2024-11-01

• 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.
• Goal is to maintain quality movement, if we hit technical failure we should reduce the weight for a quality final rep or call our lifting there and move on.
• Full depth and full extension of the hip at the top of our reps is required.
• Score: 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.

FRONT SQUAT

• Reduce Loading
• Reduce Reps
• Sub Dumbbells
• Goblet Squats
• Back Squats

:60 Bottom Of Air Squat Hold
10 Air Squats
10 Lateral Lunges
:30 Empty Barbell Bottom of Front Squat Hold
8 Empty Barbell Front Squats

5 Front Squats @ Light Weight

• Overview: In this grippy 12-minute AMRAP, we're alternating between two dumbbell movements completed with only one dumbbell. However, the dumbbell work is broken up with a row at 0:00, 4:00, and 8:00. We're looking for roughly 2:00 of rowing and 2:00 of dumbbell work for the three sets. Pick a dumbbell weight that keeps you constantly moving for that full 2:00 of work.
• Single DB Step Ups: DB held on the shoulder, unbroken.
• Single Arm Devils Press: Loading should allow us to consistently move through each set.
• Row: Around 2:00, allowing us to have 2:00 on the AMRAP.
• Score: Total rounds and reps of dumbbell movements.

• Both movements are completed with one dumbbell today. For the step-ups, it should be held on the shoulder.

DB BOX STEP UPS

• Reduce/Remove Loading
• Sub Kettlebell
• Dumbbell Reverse Lunges
• Sub Empty Barbell Back Rack Step-Ups
• Goblet Squats

SINGLE ARM DEVILS PRESS

• Reduce Reps
• Reduce Loading
• Dumbbell Power Snatch
• Dumbbell Burpee Deadlift
• Burpee To Target
• Kettlebell Hang Clean & Jerk
• Kettlebell Russian Swings

1 Round:
200m row
4 Step Ups
2 Devils Press