🏋️‍♂️ Workouts 🏋️‍♀️

- This is the first week of our sumo deadlift base progression cycle. Aim to work up to 78% of your 1RM sumo deadlift max, then complete all three sets at that load as long as you can maintain good form.

- NOTE: If you do not know your sumo deadlift max, calculate your percentages based on your conventional deadlift max. Several factors such as training history, anatomy, and muscle recruitment have an effect, but the general trend is that most people can sumo deadlift more than conventional. You may need to adjust accordingly (think roughly 5%).

- To determine where your feet should be, start by finding your squat stance. From there, plant your toes and pivot your heels outward, then pivot your toes out past your heels. While this is not always exact, it's a great starting point!

- Keep your torso close to upright and hips starting at or slightly above parallel. Hands should be about the width of your shoulders and our shoulders should be OVER the bar, not slightly in front like a traditional deadlift. Shoulders must end behind the barbell at the top of every rep.

- If you are struggling to maintain form/technique or are failing reps, decrease the weight in order to move well.

- Score: Load

SUMO DEADLIFT

- Romanian Deadlifts

- Sub Dumbbells or Kettlebells

- Sumo Stance Barbell Good Mornings

- Conventional Deadlift

- Kettlebell Sumo Deadlift

With An Empty Barbell:

10 Sumo Stance Good Mornings

10 Back Squats

10 Back Rack Elbow Rotations

10 Sumo Deadlifts

5 Sumo Deadlifts @ A Light Weight

3 Sumo Deadlifts @ A Moderate Weight

Build To Starting Weight

- Overview: Today's dumbbell workout will test your grip and forearm stamina. Choose weights/reps/variations that allow for each movement to be completed in no longer than 1:30. The carries between stations are not scored. They are just a buy-in before beginning the next movement.

- Dumbbell Snatch: Use one dumbbell and alternate arms every rep. This should be a weight that allows for steady reps without needing to take long breaks.

- Dumbbell Bench Press: Use two dumbbells. Should be completed in no more than 2 sets.

- Suitcase Carry: Hold one dumbbell at the side. You can alternate arms however you'd like. Should be able to complete these unbroken.

- Stimulus: Heavy Loading

- Target Score: 3-5 Rounds

- Score: Rounds + Reps (Carries Don't Count Towards Score)

- If the snatches are heavy for you, we recommend that you stand tall and take a deep breath every 3-4 reps.

- If the bench press is the more challenging movement, break it into two or three sets. When you break, try to bring the dumbbells back to your knees and rock back up to a seated position so you don't have to spend a lot of time gathering the dumbbells after dropping them to the floor.

- Work diligently through the suitcase carry. If you need a break, pause and take a deep breath before starting your dumbbell snatches again.

DUMBBELL SNATCH

- Reduce Loading/Reps

- Dumbbell Hang Power Snatches

- Plate Ground to Overhead

- Kettlebell Swings at Same Weight

- Barbell Hang Power Snatches, @weight(95/65)

DUMBBELL BENCH PRESS

- Reduce Loading

- Sub Barbell, @weight(95/65)

- Hand-Release Push-ups

- Floor Press

- Weighted Deficit Push-Ups

- 2x Push-Ups

SUITCASE CARRY

- Reduce Loading

- Reduce Distance

- Sub Kettlebell or Plate

- 0:30 Suitcase Hold

- 2x Distance Shuttle Runs

10 Single-Arm Light Dumbbell Deadlifts, Right Arm

10 Push-ups

10 Single-Arm Light Dumbbell Deadlifts, Left Arm

60' Suitcase Carry

10 Dumbbell Bench Press (light weight)

10 Dumbbell Alternating Snatches (light weight)

60' Suitcase Carry

10 Dumbbell Bench Press (workout weight)

10 Dumbbell Alternating Snatches (light weight)