🏋️‍♂️ Workouts 🏋️‍♀️

- This is the second week of our sumo deadlift base progression cycle. Aim to work up to 82% 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: This is a repeat from 12/8/2023. In this shorter hero workout, aim to complete each round in roughly the same amount of time. Choose a barbell weight that allows for under 3:00 per round or less than 1:00 per movement.

- Barbell Loading: Should not exceed 65% of your 1RM jerk. You should be able to complete the 6 push jerks unbroken every round.

- Target Score: 5:00-13:00

- Stimulus: Moderate Loading

- Score: Time. If time-capped, add 1s for every incomplete rep.

- The traditional way to break up DT is to do 11 deadlifts, rest, 1 deadlift into 8 hang power cleans, rest, then do 1 hang power clean into 6 unbroken push jerks.

- Oftentimes, athletes will find themselves needing to break up the push jerks into 2 sets. This is typically not due to the push jerks being too heavy, but instead because the hang power cleans have tired them out.

- If needed, let's stick to the deadlift strategy of doing 2 sets (11-1), then break the hang power cleans into three sets (5-3-1) to be able to hold onto the push jerks.

- Keep the focus on holding onto the push jerks for all 6 reps each round. If you need to break something, have it be the hang power cleans or the deadlifts first.

ALL BARBELL MOVEMENTS

- Reduce Loading

- Reduce Reps

- Sub Dumbbells

Practice Round:

5 Deadlifts

4 Hang Power Cleans

3 Push Jerks