Monday 10.2.2023
*Coach’s Notes: I’m just going to reiterate the notes here from last week regarding the set-up and execution of the Semi-Sumo Deadlift. Beyond this, please see the loading advice below each exercise!
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.
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 5 reps @ 21X1
Rest 2 minutes
Set 1 — 5 reps @ RPE 6
Set 2 — 5 reps @ RPE 7
Set 3 — 5 reps @ RPE 8
Set 4 — 5 reps @ RPE 8-9
*Perform 1-2 warm-up sets as needed prior to starting your working sets. The reps have decreased here from 9.22.2023 — try to increase the loading from what you used that day.
B. Three sets of:
Standing Dumbbell Shoulder Press x 6-8 reps @ 21X1
Rest 30 seconds
Weighted Hollow Hold x 30-40 seconds
Rest 90 seconds
*Note that the Shoulder Press this week is from standing (not seated); see if you can increase from the loading that you used on 9.22.2023, but fight the urge to arch back and turn this into a standing incline bench press.
C. Every minute, on the minute, for 10 minutes (5 sets of each):
Minute 1 — 100-ft Farmers Carry (HEAVY)
Minute 2 — 30 Seconds of Push-ups (or Ring Push-ups)
“ENDURANCE (AKA SWEAT SESH)”
Five rounds @continuous effort:
30/24 Calorie Row
30/24 Calorie Bike Erg
30/24 Calorie Ski
