Next 7 week cycle starts today. Focus lifts are the Sumo Deadlift and positional work on the clean. Also going to be seeing some bench press along with all our other lifts.
On deadlift days we will be working on our beach muscles as well to change things up. Abs, triceps, biceps and a lot of lunge work for the glutes!
Should be an awesome next 7 weeks.
2:00 per side, foam roll Adductors (careful, nice and easy)
Click here for video of adductor rolling
12 Cossack Squats
12 Sumo Stance Good Mornings
5 rep max sumo deadlift
WATCH THE VIDEO BELOW
Lifting Test Find a 5RM Sumo Deadlift
Wod- Beach Bod Wod
No Score on this, move at decent pace. Use 2 dumbbell that allow you to complete all 10 lunges unbroken, very short break, then next 10 lunges unbroken
For 12 Minutes:
10 R-Leg In Place DB Lunges
10 L-Leg In Place DB Lunges
15 push ups (scale to knees or on a box to do most of these unbroken
20 Russian Twists w/ a 15lb plate
Extra work OUTSIDE
Every 4 minutes for 24 minutes max
Every 4 Minutes for 24 Minutes
Ski 100m Shuttle
Sprint 100m (50 out 50 back)