This week we are wrapping up the 5/3/1 cycle with Sumo Deadlifts and some corrective exercises. This is testing day for new 1 rep maxes of the Sumo Deadlift. The Sumo deadlift is a variation of the deadlift whereby the legs are spread far apart mimicking the stance of a sumo wrestler. This variation shifts the emphasis of the lift and places more work on the hips and legs and a bit less work on the back. Depending on your build (think stumpy bridge troll….like me) the sumo deadlift may be easier to perform than the conventional deadlift. When doing the sumo deadlift, rather then focusing on pulling the weight up, focus on keeping your knees out wide and pushing your feet out to the sides as if you are trying to spread the floor apart with your feet. At the same time bring your hips forward. This will improve your leverage and allow you lift more weight. Focus on keeping as vertical a bar path as possible. Efficiency is key. Strength Workout 5/3/1 Sumo Deadlift A2. 3 x 10 Banded No Monies
Workout of the Day 5min AMRAP 5 Front Squats (135/95) 10 Push Ups 1min Rest 5min AMRAP 10 Back Squats (135/95) 5 Strict Pull Ups
Tips for the WOD: Focus on keeping one rep in the tank on these lifts. If you hit muscle failure you are impairing your work capacity. This is a short metcon and muscle failure might mean loosing up to 1mins worth of work due to recovery.