In part 1, we have the “primer” week of our 20 rep cycle, athletes will explore their thresholds for the 20 rep loading. Athlete’s will use the data gathered from this week 1 primer in order to perform an actual 20 rep max test next week.  In part 2, We're moving fast today with short runs and lower volume sets of movements. Since there shouldn't be any points where we aren't moving, our goal is to keep our transitions minimal and smooth. How fast can you keep your running pace while also making fast work of your barbell and rig work today?

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Score: Time to complete work. Add 1s per rep not completed if time capped.

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Run | :40 or less per run

Deadlifts | Completed in 1-2 sets in less than 1:00.

Toes to Bar| 1-2 sets, these should take less than :45 to complete.

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Knees Over Toes
The sumo deadlift will expose this fault in athletes more then most movements.  Look for athletes to be actively driving the knees out to keep them tracking over the toes.

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100M RUN

Reduce Distance
Time Cap
125m Row
80m Ski 
200m Bike 
75m Air Run

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DEADLIFT

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

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TOES TO BAR

Reduce Reps
Kipping Toes To As High As Possible
Kipping Knees To Chest
Sit-Ups   
V-Ups/Alternating V-Ups

Spend a little extra time introducing the Sumo deadlift if needed today.  Be sure to watch Bens videos on teaching the sumo deadlift!

Be sure to have the 100m route planned to where athletes can transition smoothly without running into one another.

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