TEMPO PRESS / TEMPO SUMO DEADLIFT SUPERSET
A1) Tempo (31×1) Press:
3 x 8
Start light enough to make your reps on all 3 sets. Around 50-60% is fine.
A2) Tempo (31×1) Sumo Deadlift:
3 x 8
Start light enough to make your reps on all 3 sets. Around 50-60% is fine. If you’re not sure what your heavy Sumo Deadlift is, then use today to find a medium-heavy set of 8 reps.
*Warm up and then perform a set of Presses, followed by a set of Sumo Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.
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4-5 Rounds Not for Time or 20 Minutes:
8e Single-Arm Dumbbell Rows
8e Single-Arm Half-Kneeling Dumbbell Presses
20-30s L-Sit
Use a controlled tempo on the eccentric of the presses and rows.
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