Photo Credit: Angela Clancy
WoD: "Sushi Gain Train"
For Load
[A]: Sumo Deadlift
6 - 6 - 6 - 6
45 - 60 second plank after each set.
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[B]: Underhand Grip Bent Over Row
12 - 12 - 12
45 - 60 second reverse plank after each set.
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- Working two moves today in our heavy day (well three really but two with load).
- The Sumo deadlift allows us to experiment with our hip set up. By bringing the feet out & pointing the toes out we can create force & torque in our hips and the sides of the glute's. This can empower us too drive some serious weight up whilst getting some good rotation to the hip joint.
- The underhand row is a great tool to develop our middle-back. Often under-utilised & under developed, the mid back can be a lagging indicator to why pull ups might be troublesome to get or indeed if your shoulders always feel all kinds of tight and sore. This may be indicating that the upper back/traps are taking over and doing the lions share of the work. Three sets of 12 won't cure things for sure but finding out what you can do for a big set of 12 reps can start you on the road to success. Keep adding in some sets of this move with reps varying from 3 to 20 and you will see a difference.
- For the planks in between every set work these to your very best legit positions. If you get it just right 60 seconds will seem like a lifetime!!
- Overall goal today is to build on all sets if we can and hit a heavy 6 / 12 rep respectively.
- Hold the standards. Form is priority as always.
- Scale as needed.
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Post your LOADS used to your Beyond The Whiteboard account.
