3/18/2020: Heavy Sumo Deadlift

Strength:

FOR LOAD 9-6-3-1-3-6-9 Sumo Deadlift*

*All lifts must be "library" quiet. Goal is to build to heaviest 1 then match or beat your weights on the way back up the ladder.

WOD:

AMRAP x 13 MINUTES

300/250m Row

20 Single DB Power Clean RX (50/35) CFC 1 (35/20)

50 Double Unders

*Alternate arms for 20 total reps. Both heads of the DB must touch the ground. Athletes must switch arms when DB is on the ground.

OPTIONAL COOL DOWN FOR RECOVERY 200m Nasal Breathing Walk 1:00 Banded Hamstring Stretch (L) 1:00 Banded Hamstring Stretch (R) :30 Banded Hamstring w/ Crossbody (L) :30 Banded Hamstring w/ Crossbody (R) *Crossbody - swing leg w/ band across to opposite side.

SCALING *REPS, LOADING, VOLUME*... Sumo DL: for newer or deconditioned athletes, keep the rep scheme the same across, working with 3-6 reps for 5-6 sets. Row: athletes should be able to complete in 1:00-1:15 or less- scale the distance accordingly. Alt DB Power Clean: athletes should be able to perform these unbroken- scale the load accordingly. Double Unders: athletes should be able to complete in 1:00 or less- scale the reps, or work for 1:00 then move on.

*MOVEMENT ADJUSTMENTS*... Sumo DL: we can sub Back Squats with an athlete cannot pull off the floor. Row: we can sub Bike or Run for a 1:00 time frame. Alt DB Power Clean: we can sub DB DL and alternate arms. Double Unders: we can sub Cal Bike or Mountain Climbers if an athlete cannot jump today.