Friday 5.15.2026

May 14

*Movement 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.

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”

A. Three sets of:
6-8/side Half Kneeling Medball Rotational Throws
12-16/side Lateral X-Band Walk Steps

Treat this portion as your warm-up, getting your trunk and hips ready to lift heavy.

B. Four sets of:
Semi-Sumo Deadlift x 5 reps @ 21X1
Rest 2 minutes
Set 1 — 5 reps @ RPE 7
Set 2 — 5 reps @ RPE 8
Set 3 — 5 reps @ RPE 8
Set 4 — 5 reps @ RPE 9

Perform 1-2 warm-up sets as needed prior to starting your working sets. Try to increase from last week's sets, if you were here.

C. For time:
30 Russian Kettlebell Swings
15 Box Jump-Overs or Step-Overs
200 Meter Run
24 Russian Kettlebell Swings
12 Box Jump-Overs
150 Meter Run
18 Russian Kettlebell Swings
9 Box Jump-Overs
100 Meter Run

Cooldown
"FYF"

“PERFORMANCE”

A. & B. Same as above

C. For time:
15 Power Cleans (155/103 lb)
20 Box Jump-Overs (24/20")
60 Double-Unders
12 Power Cleans
16 Box Jump-Overs
48 Double-Unders
9 Power Cleans
12 Box Jump-Overs
36 Double-Unders

“PUMP”

A. & B. Same as above

C. Core + Shoulder Finisher
Three or four sets, not for time, of:
10-15 Strict Hanging Knee Tucks
15-20 Band Pull Aparts
20-30 Second Dual Kettlebell Front Rack March

If you missed yesterday’s workout, you might choose to perform Part A from that session (Reverse Lunges + Pull-ups)!