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Tuesday 29/08/17

"It's only Tuesday?? Nooooooo!" Not to worry J, Its Strength Day!!!! Whoop!! Pic: Angela Clancy.

“It’s only Tuesday?? Nooooooo!”
Not to worry J, Its Strength Day!!!! Whoop!!
Pic: Angela Clancy.

Strength WoD: 

For Load:

[A]: Sumo Deadlift

8 – 8 – 8 – 8 – 8

[B]: Dumbbell Bench Press

8 – 8 – 8 – 8 – 8

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>> Super-set A with B then rest <<

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  • Heavy Day!!
  • The Sumo Deadlift is a fantastic variation of lifting from the floor. The need to continually drive the knees out and keep your hips engaged is vital on this movement. So so great to strengthen these portions. Its also very nice as it allows us to move load from the floor with a smaller distance and have the potential to not be as taxing as your conventional stance.
  • You are “super-setting” the Sumo DL with the Dumbbell Bench Press today (super-setting is where you do one movement & upon completion move directly onto the other movement. Compete that set then go rest).
  • The “benches” you will be using today are the Med Balls. Lie on it with your upper back & head supported by the ball (you need to bridge your torso off the floor). Brace everything and fire away with those guns! The DB version of your classic Bench allows us to work each arm on its own merits (or to geek out, work unilaterally). Some great balancing & coordination benefits come from you dumbbell work. The bench isn’t just limited to your “globo-gym” routines!
  • Lets hope the suns out tomorrow!!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

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Post Loads to Beyond The Whiteboard

Beautiful explanation on how to load-order your sumo set-up in order to maximise your power & keep “organised” throughout.

 

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