2 Rounds of:
10 Light Good Mornings w/ :03 decent
20 Lunges
20 Glute Bridge On Floor
GET STRONG
Sumo Deadlift
In 12:00 Establish a Heavy Triple
GET FIT
4 Rounds of:
2:00 on 2:00 off 10/8 Calorie Bike or Row 10
Deadlift 225/155
Max Double Unders
COMPETITORS EXTRA
AMRAP 20 of:
200m Run
25 Pull Ups
200m Run
25 KB Swings 53/35
COACHES NOTE:
Brief the Sumo DL and try to have athletes use this style during the lift. Emphasize that this is a new skill for many and that they shouldn't compare their normal DL numbers to this. Ego can cause injuries on stuff like this, it might be more work than normal to keep athletes in check.
ATHLETES NOTE:
Today we are playing with a different movement pattern than the conventional DL. If you're uncomfortable with the movement you don't need to go super heavy. Make sure you don't overestimate your abilities, build slow! In the workout, you'll switch back to conventional.
BODYBUILDING WORKOUT
Chest, Triceps & Abs
3-Way Super-set of:
- DB Flat Bench Press (4 x 8-12 reps)
- Seated Tricep Press (3 x 8-12 reps)
- GHD or Ab-mat Situps (3 x 30 reps)
- DB Incline Bench Press (4 x 8-12 reps)
- Close-grip Bench Press (3 x 8-12 reps)
- Cable Rope Crunches (3 x 30 reps)
- Cable Cross-over (7 x 8-12 reps)
- Cable Rope Triceps Extension (7 x 8-12 reps)
- Reverse Crunches (3 x 30 reps)