Tuesday May 3

Sumo Deadlift

Warm Up

1min Easy Row

30sec rotating scorpions

1min Moderate Row

30sec Side lunges

1 min Hard Row 

Specific

3 sets

8 Wide stance banded good mornings

4 Dual Russian kb swings

3 Sumo deadlifts @ascending 

Strength

Sumo Deadlift

1 Rep Max

TC: 15 min

Score: Weight

Scaling options

 Build to a heavy 3 reps 

Workout

RX

For time

400m Run

30 Ring Dips

20 Burpee box jump over 24/20″

40 Deadlift 85/60 KG

20 Burpees box jump over 24/20″

30 Ring Dips 400m Run

TC: 17 min

Score: Time 

SC

400m Run

20 Toe Assisted Ring Dips

15 Burpee box jump over 24/20″

40 Deadlift @ 70/50 KG

15 Burpees box jump over 24/20″

20 Toe Assisted Ring Dips

400m Run 

Fit

200m Run

30 Bench Dips

15 Burpee Plate Jump @ Moderate

40 Deadlift @ Moderate

15 Burpee Plate jumps @ Moderate

30 Bench Dips

400m Run 

Accessory

Banded face pull 3 x 10

Rest 45-60 seconds between sets

Hold every rep for 1 sec at peak contraction

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