WEDNESDAY WORKOUT
1st test session! STRENGTH: 1RM Sumo Deadlift * Still work proper hip and knee positions! – 50% for 5 reps – 60% for 4 reps – 70% for 3 reps – 80% for 2 reps -85-90% for 1 rep – 90%+ for 1 rep – 2 or 3 more
WEDNESDAY WORKOUT
Sumo deads… Week 2! STRENGTH: * Go by how things felt and how heavy you went last week & try to add 3-5% onto all sets compared to last week 10 reps @ 45-50% 1RM 8 reps @ 55-60% 6 reps @ 60-65% 4 reps @ 65-75% 2 reps
WEDNESDAY WORKOUT
Sumo deads! Remember our primary focus behind this movement is to transfer the knee positions and hip positions to squatting so keep knees locking in place and hips down a little lower than normal… STRENGTH: Sumo Deadlift* * Use your regular Deadlift 1RM for number calculation 10 reps
WEDNESDAY WORKOUT
Change of pace week before another cycle! STRENGTH: Every 3-4:00, depending on class sizes, perform the following: 10 rep STRICT DB Press + :20 Ring Row HOLD (20″ box) * 4 total sets to reach a max load for the press… * Make sure to keep elbows in and
FRIDAY WORKOUT
Pull, pull, pull… STRENGTH: Complete the following sequence for best weight in 20 minutes: 1 Snatch Grip Deadlift (Shoulder width, hands wide) 3 Sumo Deadlifts (Use same weight) (Feet wide, hands shoulder width) 6 Regular Deadlifts (Use same weight) * Take anywhere between 5-7 sets on this one