2024-11-06

• 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.
• 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: In this hero workout, athletes will be challenged to grind through rounds of heavy deadlifts under fatigue.
• Deadlifts: These should be on the heavier side today but the loading should not exceed 70% of your 1RM deadlift. Reps should take 30s or less to complete each round.
• Wallballs: Reps should take 1:00 or less to complete each round.
• Burpees Over Bar: Athletes can choose to perform bar-facing or bar-lateral burpees today (both considered Rx). Reps should take 1:30 or less to complete regardless of which style burpee they choose.
• Score: Rounds + Reps

• 5 singles on the deadlifts is a totally acceptable break up strategy here. This barbell is heavy so making sure we are moving as well as we can throughout is going to be important.
• Let's aim to complete the wallballs in 1-2 sets each round. If we choose to break, let's do our best to keep this break short.
• The workout calls for "burpees over bar" without specification of whether athletes should perform bar-facing burpees or bar-lateral burpees so today we get to choose. Let's choose the variation that is going to keep us moving consistently.

DEADLIFTS

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

WALLBALLS

• Reduce Reps/Loading/Target
• Single Dumbbell Thrusters
• Empty Barbell Thrusters
• 27 Air Squats

BURPEES OVER BAR

• Reduce Reps
• Bar-Facing Burpees
• Lateral Barbell Burpees
• Bar-Facing Burpees (With Step Over)
• Regular Burpees
• Calories On Any Machine

5 Light Deadlifts
5 Wallballs
5 Burpees Over Bar

5 Workout Weight Deadlifts
5 Wallballs
5 Burpees Over Bar