Friday 9.22.2023

*Coach’s Notes: Semi-Sumo Deadlift

The goal with this movement is to create a Deadlift set-up that is similar to our Sumo stance, but not quite as wide. Just as in a typical Sumo Deadlift, the hands will be inside the legs, however we will keep our hips a bit higher (as in a conventional Deadlift), and, most importantly, keep the knees OVER the feet.

Your stance here will be similar to your stance in a Low-Bar Back Squat (if you’re familiar with this), however we do not want an excessive turning out of the feet.

Use today’s sets to feel out the movement, and find your ideal set-up. For many of us, this will feel like a strong hinge position, and stress on the adductors and knees. As with any Deadlift, maintain a flat back throughout, and keep the bar close to your body.

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Semi-Sumo Deadlift x 6 reps @ 21X1
Rest 2 minutes
Set 1 — 6 reps @ RPE 6
Set 2 — 6 reps @ RPE 7
Set 3 — 6 reps @ RPE 7-8
Set 4 — 6 reps @ RPE 7-8

Perform 1-2 warm-up sets as needed prior to starting your working sets. Use this week to feel out your weights and positioning — no need to make these super heavy today.

B. Three sets of:
Seated Dumbbell Shoulder Press x 6-8 reps @ 21X1
Rest 30 seconds
Kettlebell Deadbugs x 16-20 reps
Rest 90 seconds

Perform 1-2 warm-up sets on the Shoulder Press prior to starting your working sets. Aim to perform all of your working sets at an RPE of 7-8/10.

C. Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Kettlebell Swings
Ring Push-ups (or Standard Push-ups)

“ENDURANCE (AKA SWEAT SESH)”

15-20 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets