- This is the final week of this four-week cycle, so go heavy!- Build to a 5-rep-max sumo deadlift.- Aim to perform at least 6 attempts within the 20:00 clock. Take no more than 3 attempts at any given load.- In Accessory - I, build to 5:00 of time with the bag in a bear hug. Scale the load to complete in 4 sets or less and under 10:00 total.
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 (50% of 1RM)1 sumo deadlift (60% of 1RM)
On a 20:00 clock:5-rep-max sumo deadlift
Accumulate:5:00 sandbag bear hug (70/100 lb)- Rest as needed.