In Part 1, we are starting our second phase for these three lifts of the 4 week 10-rep cycle.  In this second week we are completing our “test” week to explore and establish a load that is hopefully heavier than last week.  In Part 2, Today we are repeating the Hero workout “Scotty”, this is a repeat from 12/2/23.  We are looking to choose a heavy deadlift load that we can still move well and finish in under 1 minute.  The burpees should be completed as lateral burpees over bar.  Our goal is to complete 3-5 rounds, which means we are targeting 2:12-3:40 per round. 

Score | Rounds + Reps

Deadlifts | Challenging load, quick singles are a great option today. 

Wallballs | 2 sets or less each round. 

Burpees Over Bar | 0:90 or less, encourage athletes to stay low and quick off the floor. 

Chest Up for Strong Sumo Deadlifts

Today’s focus for the sumo deadlift is on maintaining an upright chest throughout the lift. Keeping the chest up is crucial for proper alignment and force transfer, ensuring the back stays straight and the core remains engaged. This posture helps distribute the load more evenly across the lower body muscles—glutes, hamstrings, and quads—reducing the risk of back strain and improving lift efficiency. It also aids in keeping the bar path straight and close to the body, which is essential for a powerful and safe execution of the lift.

DEADLIFT

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

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WALLBALL

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

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BURPEE OVER BAR

Reduce Reps
Burpees Over Bar (With Step Over)
Regular Burpees
Calories On Any Machine

Athletes will need their own barbells today for deadlifts and burpees over bar.  If you need athletes to share barbells, sub the burpees over the bar for burpees to target.