Friday July 31st

You can do sumo or traditional deadlifts today
PART A
GENERAL WARM-UP
400m Run
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2 x (Empty Barbell)
6 Tall Muscle Cleans
6 Bradford Press w/Lockout
8/8 Staggered Stance Barbell Good Morning
6 Back Squats
6 Sumo Deadlifts to Mid-Shin
PART B
SPECIFIC PREP
6 Sumo Deadlifts (Light w/Pauses)
4 Sumo Deadlifts @ 50-55%
4 Sumo Deadlifts @ 55-60%
Then 2-3 x 2 Reps building to working loads
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Sumo Deadlift or regular deadlift
Every 1:30 x 6 Sets
4 Reps @ 80-85% of 5x5 Sumo Deadlift
This is the final touch on our sumo deadlift progression. The loading at 80-85% should feel strong and deliberate, not heavy or grinding. We are here to reinforce mechanics, stay connected to the movement, and build confidence heading into testing, not to accumulate fatigue.
Modifications:
Level 1: Every 1:30 x 6 Sets, 4 Reps Sumo Deadlift at a moderate, technically consistent load around 65-70%; focus on stance, hinge mechanics, and a clean pull every rep
Hotel Gym / Travel: Every 1:30 x 6 Sets, 6-8 Dual Dumbbell Romanian Deadlifts (sumo stance if possible)
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"Storm Warning"
For Time
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Time Cap: 15:00
Score = Time

barbell 115/75
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LEVEL 2
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 95/65lb (43/30kg)

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LEVEL 1
3 Rounds
300m Run
12 Hang Power Cleans
8 Front Squats
4 Thrusters
Barbell: 45/35lb, 20/15kg

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MASTERS 55+
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 75/55lb (34/25kg
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GOALS
9:00-12:00
STIMULUS
Leg Stamina / Barbell Cycling
RPE
8/10
PRIMARY OBJECTIVE
Work to keep the run to a consistent pace from start to finish.
SECONDARY OBJECTIVE
Near-unbroken movements on the barbell complex.
Workout Strategy
"Storm Warning" rewards athletes who respect the run and arrive at the barbell with enough composure to move efficiently. The 400m is not a rest period, but it is not a sprint either; find a pace in round one that you can match in round three, because the athlete who goes out too fast will be forced to break the complex apart when the legs are already loaded. The hang power cleans, front squats, and thrusters should flow as one connected complex: take a breath at the top of the cleans, front rack the bar directly into the squats, and push the thrusters overhead without putting the bar down mid-movement. Five thrusters at the end of a heavy complex is manageable if you have been smooth and controlled throughout; it becomes a grind if you have sprinted the run and raced the first two movements. Three rounds is a short enough window to commit fully from the first rep, so stay deliberate, stay connected, and push the pace in round three when it counts.
Movement Modifications
Run: Reduce distance/ Row 450/400m / 1200/1000m Bike Erg
Hang Power Cleans: Reduce reps / Reduce load before reducing reps / Hang Power Clean from above the knee
Front Squats: Reduce reps / Reduce load / Goblet Squat with a single dumbbell
Thrusters: Reduce reps / Reduce load / Push Press + Air Squat if shoulder mobility is limiting

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