Today we kick it off with a Sumo Deadlift single as a primer. Shouldn’t necessarily be treated as an all out 1rm, but just building to a heavy single for you for the day. Did you know training in the sumo stance strengthens the posterior and adductors much more than our traditional stance. We can also see amazing strength gains in our traditional stance when we train with the sumo but it doesn’t work the same the other way. Conditioning today is a down ladder of high volume hinging at the hips on the SDHP and the hinge for the core of the V Up. If you choose to hit the RX’d be sure to uphold the standards for V Up the whole time. Both hands touch the feet at the same time and both hands and heels touch the ground each rep.
Warm Up:
3:00 Row or bike
________
3 inch worm
6 Spiderman + twist
5 Rock and Roll’s (Back roll to forward reach)
3 rounds
________
10 Hollow Rock
10 Banded Goodmorning
5 empty barbell sumo deadlift high pull
3 rounds
Sumo Deadlift
In 12:00 build to a heavy Sumo Deadlift (no risk of missing, simply a primer for today)
)
RXConditioning:
50-40-30-20-10
Sumo Deadlift High Pull (75/55lb.)
V up
For time.
Intermediate:
50-40-30-20-10
Sumo Deadlift High Pull (65/45lb.)
V up (Scaled ROM)
For time.
Baseline:
35-25-20-15-5
Sumo Deadlift High Pull (35/15lb.)
Crunch
For time.
Cool Down:
Tib Raise 3×12 against wall (Tibialis Wall Raises (Exercise Demo))
+
Pallof press 3×15 each side (https://www.youtube.com/watch?v=suXbr509tFQ)
Rest as needed.
