🏋️‍♂️ Workouts 🏋️‍♀️

- This is the fourth and final week of our sumo deadlift base progression cycle. Aim to work up to 89% 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 workout will improve your threshold and make your body more fatigue-resistant. Try to work at a steady, challenging effort throughout the entire workout to avoid big swings in your pace.

- Run: Should be completed in 2:15 or less. Run at a moderate pace that allows you to get right to work on the power snatches.

- Power Snatches: Choose a barbell weight that allows these to be completed in under 1:30. Cycling singles will likely be the fastest option for most people.

- DB Box Step-ups: Alternate legs every rep on the step-ups and hold the dumbbells farmer's carry-style. Men and women use the same box height. Choose a dumbbell weight that allows these to be completed in under 1:00.

- Target Score: 12:00-16:00

- Stimulus: Lactate Threshold [RPE 6-8]

- Score: Time

- Today's strategy should be to work at a steady pace, never feeling limited at any one of the movements. If you begin to feel a movement become a limiter, moderate your pace on the other movements.

Example: If your box step-ups begin to fatigue and slow down, try cycling your power snatches slower or running at a slightly slower pace.

400M RUN

- 2:30 Time Cap

- 500/450m Row

- 400/360m Ski

- 25/20 Calorie Echo Bike

- 1,000/900m Bike Erg

- 2:00 Moderate Effort on Treadmill/Runner

- 32 Shuttle Runs (1 rep = 10m)

- 30 Burpees

POWER SNATCH

- Reduce Loading/Reps

- Hang Power Snatches

- Dumbbell Power Snatches

- Kettlebell Swings

- Power Cleans

DUMBBELL BOX STEP-UPS

- Reduce Reps/Loading/Box Height

- Sub Kettlebells

- Dumbbell Forward/Reverse Lunges

- Empty Barbell Back Rack Step-Ups

- Goblet Squats

100m Run (Easy)

10 Empty Barbell Snatches

10 Box Step-ups

100m Run (Moderate)

8 Power Snatches at Light Weight

8 Jumping Box Step-ups

100m Run (Hard)

8 Power Snatches at Workout Weight

8 Box Step-ups at Workout Weight