Copy to clipboard

Workout

Sumo Deadlift 

5-7 Sets [Climbing]: 

3 Sumo Deadlifts 

* 5 Second Negative 

* Aim to Increase Weight From 8/14/24

"120 Boxes" 

Every 2 Minutes [Until 120 Box Jumps]: 

20 Dumbbell Snatches (50/35) 

AMRAP Box Jumps (24/20) 

Time Cap: 16 Minutes 

AGE GROUP

13-15 & 55+ | Dumbbell: (35/20), Wallball:  (20/10) 

Open-Games

Every 2 Minutes [Until 120 Overhead Squats]: 

20 Alternating Dumbbell Snatches

AMRAP Lateral Burpee Over The Dumbbell

Dumbbell: @dumbbell(50/35)

Time Cap: 16 Minutes

For the Coach

Resource Drive

Workout Overview

Stimulus

In part 1, We begin our second time through the cycle this week starting with the eccentric block. It’s the most taxing of the three since you’re under a heavy load for an extended period of time. During this block, be sure to focus on quality mechanics and full range of motion. The tempo occurs as the lifer lowers the load down. Once at the bottom of the lift, drive it back up. In part 2, Set your timer and get ready for a high-intensity challenge! Every 2 minutes, you’ll tackle 20 dumbbell snatches before pouring all remaining effort into as many box jumps as possible until you reach 120. To beat the 16-minute cap, aim to complete at least 15 box jumps in each interval. Focus on maintaining a strong pace through the snatches to maximize your time for the box jumps. Aim for consistency and precision in every movement to get the most out of each interval. Push hard, stay focused, and make every rep count!

Scoring

Score | Time to complete, add 1s for every rep not complete.

Movements

DB Snatch | 1:00 of work.

Box jumps | 15+ reps each round.

The One | Teaching Focus

Knees Over Toes

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

Modifications

DUMBBELL SNATCH

Reduce Loading
Reduce Reps 
Hang Dumbbell Power Snatches
Plate Ground to Overhead
Kettlebell Swings 
Empty Barbell Hang Power Snatches

BOX JUMPS

Reduce Reps
Reduce Box Height
Box Step-Ups
1.5 x Squat Jumps
Reverse Lunges 

Logistics

Athletes need to complete 15 at a minimum to complete under the Cap.

Lesson Plan
(0-3 minutes)

(0-3 minutes)

Whiteboard Brief

  • Refer to coaches stimulus notes
  • Provide workout overview & stimulus
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

(3-9 minutes)

General Flow 0:20 Each

  • Box Step Ups
  • Jumping Jacks
  • High Knees
  • Butt Kicks
  • Spiderman
  • Bootstraps
  • Air Squats
  • Forward Lunges
  • Tuck Jumps
  • Arm Circles
  • Inchworms
  • Push-Ups
  • Mountain Climbers
  • Box Jump

Specific Warm-Up
(9-21 minutes)

(9-23 minutes)

Dumbbell Snatch | tell, show, do, check

  • 0:20 Alternating DB Deadlift
  • We want the hips to drop like we set up for a barbell snatch.
  • 0:20 Alternating DB Deadlift + Shrug
  • Look to keep the dumbbell close the the body
  • 0:20 Push press (right)
  • Emphasize the finish position as bicep close the ear
  • 0:20 Push press (left)
  • Emphasize the finish position as bicep close the ear
  • 0:20 DB Hang snatch
  • Look for a strong hip drive the initiate the pull of the DB.
  • 0:20 Alternating DB snatches
  • Look for the hip drive to remain strong and aggressive
  • Look at athletes' finishing positions.  Arm is locked out close to the ear. 

Sumo Deadlift | tell, show, do, check

  • Establish stance, grip, & set up
  • Double shoulder width stance
  • Toes Slightly pointed out
  • Arms hang straight down (hand inside knees)
  • Shoulders directly over bar
  • Knees track over toes
  • Chest pulled up & eyes on the horizon 
  • 5 Cued reps Shin to knee
  • Focus on Keeping the Chest Up
  • Reinforce keeping the chest elevated throughout the lift to prevent rounding of the lower back.
  •  5 Cued reps Sumo deadlifts
  • Focus on Spreading the Floor
  • Encourage athletes to imagine spreading the floor apart with their feet to engage the outer hips and glutes more effectively.
  • 3 Cued Sumo Deadlifts with tempo
  • Count Out the Tempo for Each Rep

Strength
(21-33 minutes)

(23-35 minutes)

  • 5-7 Building Sets of 3 Reps
  • Building to 75% to 85%  for final set of 3 -or- Aim to Increase Weight From  8/14/24
  • Transition to part 2

Primer
(33-39 minutes)

(35-41 minutes)

Practice Round

  • 4 Dumbbell Snatches
  • 8 Box Jumps
  • 4 Dumbbell Snatches

Break

Workout adjustments if needed

Workout
(39-55 minutes)

(41-56 minutes)

Look For

  • DB Snatch | We want to emphasize the hip extension.  Our hip extension is what initiates the pull of the DB.
  • Box Jump | Keeping the focus on hip extension, we want to jump high and land high on the box.  To do that, we need a big hip extension as we jump. 

Post Workout Clean Up & Chat (56-60)

Accessory Work

Bulletproof Shoulders 

[PART A]

3 x 10 Kneeling 1-Arm DB Press (10/side)

[PART A]

3x10 Front Plate Raises

Rest 2 Minutes Between All Sets

MINDSET

Leonardo da Vinci 

"Iron rusts from disuse; water loses its purity from stagnation... even so does inaction sap the vigour of the mind."

Staying active and engaged is vital to maintaining mental sharpness and vitality; inactivity leads to stagnation.

Additional Elements

Have questions?

Reach out!

Contact Us