STIMULUS
-Using a single dumbbell in this longer AMRAP workout
-Pick a weight that you can complete the snatches with 1 break MAX each round
-For the strict toes to bar choose a number and height for feet that allows you to stay as strict as possible
-Aim to complete the double unders in 1-2 sets
-FInd a moderate pace through the whole workout that allows you to attack the strict toes to bar with precise quality
-Let's use a break-up strategy on the strict toes to bar that maintains technical movement patterns throughout this 18 minute workout

STIMULUS
-This workout is all about finding a consistent break-up strategy to carry you through the 18 minutes of work
-Taking short calculated breaks can sometimes allow you to move faster then bigger sets with longer break
-Set up a weight that you can complete the ground to overhead with 1 break MAX each round
-Aim to complete the double unders in 1-2 sets

Jump Squats
-A full depth squat, jumping as high as possible upon extension
-Reset feet between (don't go right into the next rep)

Lemon Squeezes
-Hollow position, to a balled tuck with hands to shins
-Modify by not extending all the way out to a hollow position
-Move fluidly through these without a pause

Hollow Rocks
-Find Hollow position first, followed by gentle rocking back and forth
-Focus on as minimal contact with the ground throughout (push lower back into floor)
-Extension of arms and knees comes second to hollowing at the hips
-Every full rock (legs down, then up), counts as one rep

Box Squats
On the Minute x 10:
2 Box Squats

All sets at 50% of 1RM Back Squat
Box height just below parallel

STIMULUS
GENERAL
-Set box height just below parallel
-All sets completed at 50% of our 1RM Back Squat
-Weight is not the focus point… speed is
-After sitting back to a vertical shin position, explode off the box
-Accelerate out of the bottom as aggressively as we can

MOVEMENT FOCUS
Box Squats
-The box squat is designed to utilize more glutes, hamstring, and back than the traditional back squats
-We'll break this movement down into 4 parts: Stance, Down, Sitting, and Up
-For the stance, we want to take a wider stance than usual to help pin point the posterior chain more
-On the way down, think about sitting back slowly so the shins are vertical instead of dropping straight down
-We want to briefly pause in a sitting position to take away the stretch reflex of the movement instead of just bouncing off the box
-The goal is to be explosive as possible on the way up to our standing position

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

To learn more about DT click here
 

STIMULUS
GENERAL
-"DT" is a Hero Workout that was last completed on CompTrain on 1.7.19
-This barbell cycling focused workout should take around 5-10 minutes to complete
-We'll choose our barbell weight based off the Hang Power Cleans and/or Push Jerks
-This should be a moderate load that allows you to complete the Hang Power Cleans within 3 sets and Push Jerks unbroken during the workout

STRATEGY
GENERAL
-With one barbell and three movements, we want to point out a few places to break for maximum efficiency
-The first time is after the 11th deadlift
-You can utilize a mixed grip for 11 deadlifts to save the forearms before dropping and assuming the hook grip, which will be more beneficial for the hang power cleans
-You can then complete the 12th deadlift with the hook grip and immediately transition into the hang power cleans
-The second place to break is after the 8th hang power clean
-After this short break, complete the 9th hang power clean before holding on for all 6 push jerks unbroken

HANG POWER CLEANS
-In order to preserve pulling capacity, breaking the hang power cleans into consistent sets from the beginning will be a wise choice
-This should be something that you feel you can maintain for all 5 rounds
-Whether it is 4-4-1 or 8-1, all we are looking for is consistency
-This workout is largely hang power cleans, so managing these properly sets you up for overall success

DEADLIFTS
-Before getting to the hang power cleans, we’ll tackle the deadlifts
-Although the easier movement, you can set yourself up for good hang power cleans and catch your breath by breaking these up a few times
-11-1, 6-5-1, and 4-4-3-1 are options

PUSH JERKS
-As to avoid doing any extra hang power cleans, we can aim to complete the push jerks unbroken
-Taking the extra rest before the last hang power clean into the first push jerk in order to complete those unbroken is encouraged