Warm-up Drills
I. Run 400m
II. 2-3 rounds of
7 x KB Deadlift
7 x SDLHP
7 x KB Swings
III. Mobility
Impact/Focus: Sumo Deadlift
Warm up as needed before completing the following workload. Increase weights as form allows.
Sumo Deadlift 3-3-3-3-3
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“The Chief”
Complete as many rounds as possible in 3:00 of
3 x Power cleans (135/95lbs)
6 x Push-ups
9 x Squats
Rest 1 minute. Repeat for a total of 5 cycles.
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345×3
4+3 3+14 3+9 3+11 4
Sumo Deadlift: 385 x 3
“The Chief”: 6/4+5/4+1/4+2/4+1 rx’d
Skill Development: Bulletproof Shoulders Exercise Complex
HELL YES, KREM!
Sumo Deadlift: 3 × 310# PR.
The Chief: 3+14; 3+7; 3+1; 3+5; 3+2.
“Sumo Deadlift”: 255# x 3
“The Chief”: 5+2/4+13/4/4/3+ 12 @ 115#
Sumo DL: 255×3
The Chief: 4+1/3/3+1/3+2/3+9