Strength
Sumo deadlift
Heavy 3
Workout
4 RFT
10 Single arm KB swing (53/35) – R
10 Push ups
10 Single arm KB Swing (53/35) – L
20 Goblet squats (53/35)
*Bench press and deadlift (sumo for now) will rotate weekly – push, pull combo. One common issue for both movements is hand placement – how wide or narrow should you go to find the optimal grip for you? For conventional deadlift it should be just outside your legs. For the sumo, you have to be careful about going too narrow (thumb distance apart) especially if you have an ample chest. Foot position – look at the notches on the bar where you normally have your hands for snatches. Use this as a gauge for where your feet should be – wider if you have good hip mobility, more narrow if your hip mobility is lacking. If your knees are caving in, move your feet in closer together. Toes should still point out a bit
If you need to improve your hip mobility to get into a better sumo position,here are some great tips from Stefi Cohen to help you out.
The workout utilizes one kettlebell for swings and goblet squats. As with warming up with jump ropes by hopping on 1-foot, or using dumbbells instead of the barbell, doing 1-arm swings will let us know if you’re making any compensations with your swing. This can include relying on one arm more than the other, using your back, or using your arm to do KB straight arm raises – cool for strengthening your front delts, but not for doing in a fast paced workout. Use your legs to power the bell up, the arm is just there to guide the weight to its intended height, and back between your legs for the next rep.