Sumo Deadlift
Heavy Set of 20
* Look To Beat Attempt From 7/10/24
"Necessary Evil"
For Time:
80 Box Jumps (30"/24")
On the Minute [Starting at 0:00]:
3 Devil's Press (50/35)'s
Time Cap: 15 Minutes
KG | (22.5/15)
For Time:
80 Box Jump Overs* (30"/24")
On the Minute [Starting at 0:00]:
3 Devil Press, @dumbbell(50/35)'s
Time Cap: 15 Minutes
*Must Step Down Off The Box
_
* Score: Total Time
* Stimulus: Grindy couplet. Devil's Press should take no longer than 30 seconds, leaving 30 seconds for high box jumps.
In part 1, we have the test week of our 20 rep cycle. Athletes should use the data they gathered last week to try for true 20 rep on the lift. Part 2, While we want to complete these tall box jumps as quickly as possible, we have to keep in mind that 3 devil's press are coming at the top of every minute and pace ourselves on the box accordingly.
Score | Time to complete work. Add 1s per rep not completed if time capped
Box Jumps | To complete this workout we need to be able to do at least 6 box jumps each minute to start.
Devil's Press | Must be completed in less than :30
Shoulders directly over the bar
Last week in the sumo deadlift we focused on the knees tracking over the toes. This week let's focus on athletes pulling the chest up to keep the shoulders directly over the bar. Use the cue “i want to read your shirt” to encourage them to pull the chest up.
BOX JUMPS
Reduce Reps
Reduce Box Height
Box Step-Ups
100 Squat Jumps
Reverse Lunges
DEVILS PRESS
Reduce Reps
Reduce Loading
Double Dumbbell Power Snatch
Double Dumbbell Burpee Deadlift
Single Dumbbell Devil’s Press
Burpee To Target
Double Kettlebell Hang Clean & Jerk
Double Kettlebell Russian Swings
Like last week, still spend extra time on the sumo if you feel like your class needs it.
Todays workout will be best if athletes have their own DBs and box.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow 0:20 each
(9-21 minutes)
Devils Press | tell, show, do, check
Sumo Deadlift | tell, show, do, check
(21-33 minutes)
(33-39 minutes)
Practice Round
Break
Workout adjustments if needed
(39-54 minutes)
Look For
Post Workout Clean Up & Chat (54-60)
Posterior Pump
4 Sets For Quality:
12 Romanian Deadlifts
6 Single Leg Box Hamstring Curls (Each Side)
Rest 1-2 Minutes Between Sets
