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
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
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
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
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
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
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