Wed

Oct 2

Daddy Goes Surfing

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Workout

Sumo Deadlift 

5-7 Sets [Climbing]: 

3 Sumo Deadlifts 

* 3 Second Pause 

* Aim to Increase Weight From 8/21/24

"Daddy Goes Surfing" 

21-15-9: 

Deadlifts (225/155) 

400 Meter Run 

Directly Into...

3 Rounds: 

12 Burpees

400m Run 

Time Cap: 18 Minutes

KG | 102.5/70

AGE GROUP

13-15 & 55+ |(185/135)

Open-Games

Same as class

For the Coach

Resource Drive

Workout Overview

Stimulus

In part 1 , this week we are back in the isometric phase. Here, the focus is on holding the lift in a typical position of struggle or weakness before completing the lift. This phase will help you overcome sticking points by strengthening the muscles needed to lift the weight in that particular position.  For the sumo deadlift, we will pause at the knee, on the way up.  In part 2, This workout is a blend of lifting and conditioning. You’ll start with the classic 21-15-9 structure, alternating between deadlifts and a 400-meter run, which will test your strength and stamina. After that, you’ll jump straight into 3 rounds of burpees and more running. The key is to pace yourself early on, manage your grip on the deadlifts, and save some energy for the burpees and runs that follow. Keep pushing and finish strong!

Scoring

Score | Total time.

Movements

Deadlift | 3 sets or less for all rounds.

Burpee | 90 seconds or less each round.

Run | Around 2:00 respectively. 

The One | Teaching Focus

Chest Up for Strong Sumo Deadlifts

Today’s focus for the sumo deadlift is on maintaining an upright chest throughout the lift. Keeping the chest up is crucial for proper alignment and force transfer, ensuring the back stays straight and the core remains engaged. This posture helps distribute the load more evenly across the lower body muscles—glutes, hamstrings, and quads—reducing the risk of back strain and improving lift efficiency. It also aids in keeping the bar path straight and close to the body, which is essential for a powerful and safe execution of the lift.

Modifications

DEADLIFTS

Reduce Loading 
Reduce Reps 
Sub Dumbbells or Kettlebells
Good Mornings
Kettlebell Sumo Deadlift

400M RUN

2:15 Time Cap
500/450m Row
400/360m Ski
25/20 Calorie Echo Bike
1,000/900m Bike Erg
2:00 Moderate Effort on Treadmill/Runner*
16 Shuttle Runs (1 rep = 25ft down & back)

BURPEES

Reduce Reps 
No Push-Up Burpee
Sub Push-Ups

Logistics

Lesson Plan
(0-3 minutes)

(0-3 minutes)

Whiteboard Brief

  • Refer to coaches stimulus notes
  • Provide workout overview & stimulus
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

(3-9 minutes)

Line Drill warm up 25’ each

  • Shuttle run (x2)
  • Knee pulls + calf raise
  • Quad pulls
  • Knuckle draggers
  • Shuttle run (x2)
  • Standing figure 4
  • Soldier kicks
  • Lunge + reach
  • Shuttle run (x2)
  • A skips
  • High knees
  • Butt kicks

Specific Warm-Up
(9-21 minutes)

(9-21 minutes)

Burpee Warm up | tell, show, do, check

  • 3 Step back, step up burpees
  • 3 Jump back, step up burpees
  • 3 Step back, jump up burpees
  • 3 Jump back, jump up burpees

Sumo Deadlift | tell, show, do, check

  • Establish stance, grip, & set up
  • Double shoulder width stance
  • Toes Slightly pointed out
  • Arms hang straight down (hand inside knees)
  • Shoulders directly over bar
  • Knees track over toes
  • Chest pulled up & eyes on the horizon 
  • 5 Cued reps Shin to knee
  • Focus on Keeping the Chest Up
  • Reinforce keeping the chest elevated throughout the lift to prevent rounding of the lower back.
  • 5 Cued reps Sumo deadlifts
  • Focus on Spreading the Floor
  • Encourage athletes to imagine spreading the floor apart with their feet to engage the outer hips and glutes more effectively.
  • 3 Cued Sumo Deadlifts with Pause at Knee
  • Count Out the Pause for Each Rep

Strength
(21-33 minutes)

(21-33 minutes)

  • 5-7 Building Sets of 3 Reps
  • * Aim to Increase Weight From 8/21/24
  • Transition to part 2 

Primer
(33-39 minutes)

(33-39 minutes)

Practice Round

  • 100m Run
  • 7 Deadlifts
  • 100m Run
  • 4 Burpees

Break

Workout adjustments if needed

Workout
(39-55 minutes)

(39-57 minutes)

Look For

  • Deadlift | While these are not sumo deadlifts, we still want to focus on driving the chest up as we stand.  
  • Run | With as many runs as we have today, we are aiming to hit our time target each round.  If we start to go over, we need to encourage athletes to scale.
  • Burpee | Athletes should look to move unbroken through their 12 reps.  Smooth pace, and let the arms be the pacer. 

Post Workout Clean Up & Chat (57-60)

Accessory Work

Posterior Pump

3 Supersets:

10 Barbell Hip Thrusts

10 Second Hold At Top

Rest 2 Minutes Between Supersets

MINDSET

Og Mandino

 "I will love the light for it shows me the way, yet I will endure the darkness because it shows me the stars."

Embrace both the good and challenging times in life; both have their value and lessons.

Additional Elements

Have questions?

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