Deadlift & Sumo Deadlift Build-up E2MOM
10 Deadlifts – 8 Sumo Deadlifts
8 Deadlifts – 6 Sumo Deadlifts
4 Deadlifts – 3 Sumo Deadlifts
2 Deadlifts – 1 Sumo Deadlift
*Athletes can start with either*
2 Rounds For Time: (18min cap)
24/18 Calorie Row/Bike or 400m Run
9 Bar Facing Burpees
12 Sumo Deadlifts
18 Wallball Sit-ups
12 Deadlifts
9 Bar Facing Burpees
Rest 2min
BB = 275/185lbs RX+315/215 MRX 205/135
Core & Deadlift Development
15 Double Kettlebell Sumo Deadlifts
15 WallBall Russian Twists
15 Back Extensions
15 WallBall Russian Twists
15 Double Kettlebell Suitcase Deadlifts
15 Hip Extensions
Hey! Kim locked out and in the zone! Kim has worked hard and continues to improve in all areas of her fitness. It’s always good to see Kim walk through the garage door with her smile, laughs, and kind words. She’s an AM gal who brings the right attitude and makes any morning class better. Keep up the awesome work girlfriend
A. From 185 to 385 (all traditional DL)
(traditional DL)
B. 15:19 scaled life
C.
Kim! Locked out overhead and looking strong! She’s finally realizing that she’s much strong than she even knows! Proud of her for continuing to get up and make her way to the gym even on the days that she probably doesn’t want to
keep showing up girl… you’ve got this!
a) DL: 185 (10), 225 (8), 315 (4), 365 (2)
SDL: 205 (8), 245 (6), 345 (3), 400 (1)
B) 12:54 Rx
(5:17, 5:37)
Traditional deadlifts:
135(10)-185(8)-235(8)-165(6)-285(4)-205(3)-325(2)-355(1)
14:23 scaled to all traditional deadlifts @ 275#, bike
A. Completed as prescribed and ended at 355
B. 11:36 rx ( run )
Heck yeah! Kim showing off that picture perfect lockout and looking like a rock star
This lady is full of smiles, always friendly, and loves to laugh. She’s been working hard and has continued to get stronger, faster and fitter during her time at CFHSV. She’s an awesome person who is always a pleasure to be around, and we love seeing her walk through the door. Keep it up, Kim!
A. 175(10) – 215(8) – 225(8) – 245(6) – 255(4) – 265(3) – 265(2) – x
B. 10:46 RX+ row
A. 225-275-295-315
B. 12:34 Rx Row
DL: 225(10)-275(8)-315(4)-345(2)
SDL: 225(8)-275(6)-345(3)-405(1)
17:07 rx (run)
DL 275 – 315 – 385 – 435
Sumo 315 – 365 – 405 – 475
10:13 Rx+ row
A. Deadlift: 225×10, 315×8, 365×4, 405×2
Sumo Deadlift : 225×8, 315×6, 365×3, 405×1
1 + 69 Rx
A: E1:30OM
DL: 275(6)-275(6)-290(8)-290(8)
SDL: 275(6)-275(6)-290(8)-290(8)
B: 10:48, RX (run)
Splits – 3:59/4:49
A. Deadlift – 175(10) – 195(8) – 215(8) – 225(6) – 235(4) – 245(3) – 255(2) – 265(1)
B. 11:46 rx (row)
Traditional DL: 275 – 315 – 365 – 395
Sumo DL: 275 – 315 – 465 – X
9:54 Rx (row)
A. 85#. 105. 125. 145#
B. 17:41 MRx…
C. Completed