- Welcome to Week 1 of our next lifting cycle! Over the next 4 weeks, we will work towards establishing a 5RM sumo deadlift, 3RM hang power snatch, and 1RM clean and jerk.- Keep loads lighter this week and leave room to add 10-20 lbs to your heaviest set so that you can increase your load each week.- For today's Main Lift, use a light-to-moderate load that allows for an emphasis on SPEED and QUALITY of movement.- For Accessory - I, use a light DB or medicine ball to perform 10 unbroken hip extensions. Hold at the top of every rep for a brief squeeze and control the descent.- For Accessory - II, scale loads to complete each movement in 1-3 sets.
2 sets:1:00 row (moderate pace)5 step-back lunges/leg5 Cossack squats/leg10 slow V-ups10 good mornings3 sets:5 sumo stance DB goblet squats- Use light loads and emphasize holding at the bottom, pushing the knees out over the toes, and driving through the heels to stand up.1 set:10 sumo deadlifts (empty bar)10 sumo deadlifts (very ight)5 sumo deadlifts (light)3 sumo deadlifts (working weight)
EMOM 12:3 sumo deadlifts (50-60%)- All reps performed for SPEED.
5 sets for quality:10 weighted GHD hip extensions- Rest as needed.
For completion:200-m bear hug carry (70/100 lb)200-m KB farmers carry (53/70 lb)200-m overhead plate carry (35/45 lb)- Rest as needed.