PRESS/ SUMO DEADLIFT

Press (Slower Down-Faster Up Tempo):

Fitness
3 x 5 Linear Progression

Start your linear progression light enough to add weight through 7 weeks.

Performance
3×8

Start week one light enough to be able to move through the reps without needing too much rest between sets, or around 60% of what you could perform for 1 rep.

Sumo Deadlift (Slower Down-Faster Up Tempo):

Fitness and Performance
Heavy 5

After a few warm up sets, perform a heavy but not max-effort set of 5 reps. No hook or switch grip.

*Perform all sets of the Press, then move to the floor for the pulls.

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Exposure 1 of 8

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4 Rounds Not for Time:
30-40 Second Single-Arm Overhead Kettlebell Hold, each side (work up to a challenging set)
20 Second Tall Kneeling Pallof Hold, each side
10 L-Hang Flutter Kicks, each leg