- Welcome to week 3 of this lifting cycle! We will continue to work towards establishing a 5-rep-max sumo deadlift, 3-rep-max hang power snatch, and 1-rep-max 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.- In Accessory - I, alternate which leg you step with on each rep. Build to a tough 16 reps throughout the 3 sets. if this is your first time performing the movement, stay at a moderate weight for all 3 sets.- For Accessory - II, Use a KB load that you can barely get for 10 and may require breaking up the final set. The bear hug should be unbroken.
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 light)5 sumo deadlifts (light)3 sumo deadlifts (working weight)
Every 1:30 x 8 sets:3 sumo deadlifts (60-70%)- All reps performed for SPEED.
3 sets:16 KB front-rack box step-ups (8/leg)
3 sets:1:00 bear hug sandbag march10 double-KB strict presses- Athlete chooses loads.- Rest as needed.