Saturday, February 10, 2018

 
Sumo Deadlift
Build to a Heavy 3-Rep

Teams of 3
AMRAP 20:
7 Kettlebell Swings (70/53)
150′ Shuttle Sprint
7/5 Calorie Assault Bike
150′ Shuttle Sprint
 
Keeping things varied today by building to a heavy 3-rep Sumo Deadlift. While this may seem like an odd variation of the deadlift, taking things from the sumo stance looks a lot like many real life activities. This included moving furniture, flipping tires, or an defensive stance in sports like basketball and football. The wider stance also brings the quads and glutes into the picture a little more and may reduce the strain on the lumbar spine. This should be heavy for 3, but not a maximal load. Following the weightlifting piece, athletes will break out into teams of 3 for a burner. Athletes will complete full rounds before passing off to a partner. 1 partner working while the other 2 rest. The weight on the kettlebell should be heavier than normal, but something that athletes will complete 7 reps unbroken every turn. Setup cones 50 meters apart for the shuttle sprints to have athletes complete 3 lengths. With this format, the kettlebells and bike will be on opposite ends of the room. If unable to Schwinn Bike, complete a 7/5 calorie Assault Bike or Row. Score is total rounds and reps after 20 minutes.

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