dawsonfit Workout for Jul 14, 2026

Tuesday 14 July 2026 Tue, Jul 14, 2026

Tue, 14 Jul 2026 00:00:00 MST

Strength: Sumo Deadlift + Strict Press

Every 2:00 x 6 Sets, Alternating Stations
Station 1: Sumo Deadlift Cluster
4 Reps @ 95%
3 Reps @ 100%
2 Reps @ 105% of the 5x5 Test
(Rest 20-25 sec between clusters)

Station 2: 8 Strict Press
Building to a Max, starting at ~60% of 1RM.

Heavy by design. Full reset between deadlift reps, every pull from a dead stop.

'Source Code'

12:00 EMOM
Minute 1: 4 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps

Score = Rounds Completed (4 rounds possible)
Goal: Complete each movement with quality, approx :35-:45 of work per minute

Rx: Wall Walk 10in from wall, KB 70/53lb, Box 30/24in
Rx2: 3 Wall Walks (15in), 16 KBS 53/35lb, 8 Box Jumps 24/20in
Rx3: 2 Wall Walks or 4 Inchworm to Push-Up, 12 KBS 35/26lb, 6 Box Jumps or Step-Ups 20in

Warm Up Tuesday 14 July 2026 Tue, Jul 14, 2026

Tue, 14 Jul 2026 00:00:00 MST

General Warm-Up
2:00 Cardio Choice
-
2 x
10m/10m Lateral Band Walk
10m/10m Monster Walk (Forward / Back)
10/10 Side Lying Banded Clam Shells
10 Banded Glute Bridges
10 Alt Banded Psoas March (Supine)
10 Sumo Stance Good Mornings

Specific Prep
3-4 x
3 Inchworm to Hollow (3 Sec Pause at Extended Prone Hollow)
5 Sumo Deadlifts @ Starting light, building to working weights
8 Russian Kettlebell Swings @ Warm-Up Loads
5 Box Jumps @ Warm-Up Loads

Primer
2 Sets:
1 Partial Wall Walk + 1 Full Wall Walk
10 Russian Kettlebell Swings @ Working Weight
5 Box Jumps @ Working Weight

Use this to confirm kettlebell load, box height, and movement quality before 'Source Code' begins.

Objectives and Stimulus Tuesday 14 July 2026 Tue, Jul 14, 2026

Tue, 14 Jul 2026 00:00:00 MST

Video: https://youtu.be/ylcBUSqC5TA
https://prvnachillesweek7.netlify.app/
Achilles7
https://docs.google.com/document/d/11ikZ66KMXNfDNXXEp2zT_4S3eNZkHHPIznvxUBi2B-k/edit?tab=t.aum3kr620vrs

Goals: Complete each movement in the minute with quality, approximately :35-:45 of work per minute
Stimulus: Strength EMOM
RPE: 6/10

Primary Objective: Move with intention and quality on every rep, treating each minute as its own isolated effort rather than chasing pace or rushing transitions.
Secondary Objective: Maintain strong hip extension on the Russian swing and a clean, controlled landing on every box jump across all four rounds.

Mobility & Reset Tuesday 14 July 2026 Tue, Jul 14, 2026

Tue, 14 Jul 2026 00:00:00 MST

Reset (optional)

PRVN Reset
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Seated Hip Internal Rotation + External Rotations
:30 Relaxed Deep Squat w/ Upper Body Support
4/Side Scorpion Pec Stretch w/ :05s holds

Intent: Load quads through length, improve hip rotation, and reinforce comfortable squat depth.

Notes:
Nordic - Tall posture, ribs stacked / Light glute engagement / Use hands to assist if needed
Internal / External Rotation - Sit tall, don't collapse / Actively pull into range / Breathe into back of hip
Deep Squat - Use rig/post for upright torso / Sink hips, chest tall / Slow breaths at depth
Scorpion - Rotate through mid-back / Smooth, controlled reps / No forcing end range