POWER 11.11.18

Sumo Deadlift (6 x 4)

Rest as needed between sets!

For the sumo deadlift you will have a stance that is slightly wider than your squat stance.  Toes are turned out slightly.  Keep the heels down and push the knees OUT.  Hinge at the hips and bend the knees slightly.  Keep the chest lifted and grip the bar with the hands inside the legs with the arms straight.  To lift the bar think about driving the heels down and knees out.  Lift the chest and pull the bar into the body.  Keep the arms long and straight.  Stand completely by squeezing the cheeks at the top.

Lower the bar under control by reaching the butt back and hinging at the hips.  Keep the bar pulled into the body and keep the arms straight.  No excessive bouncing at the bottom.

If this is a new movement for you - come to a complete stop at the bottom and re-set.

Also, if this is new you may not be able to go as heavy at first as your normal deadlift.  Find the weights for these that are right for you.  You can increase each time or stay the same across the sets of 3 and then increase for the singles.  Base it off how you are feeling and moving.

Metcon (AMRAP - Reps)

EMOM 10 Min

Min 1: Odd Object Bear Hug Walk (100 Meters)

Min 2: Max Odd Object Over Bar Toss

Use what you've got.  Sandbag, DBall, Bag of Dogfood - whatever!

Score= Reps of toss over!For the bear hug walk you will hold your odd object in a hug position at your chest. Walk 100 meters or a distance that takes you roughly 45 seconds to complete. Be careful not to lean back.  Keep the belly tight!

For the odd object over bar (or over something) toss.  You will do just that.  Toss your bag of dog food, sandbag, or dball over something that is set at about chest height.  If it's a bar you can then pull it back through and repeat.  IF throwing over a box or a stack of something - you can just walk around to the other side each time.

When picking the object up to throw it over - keep your weight in your heels and get the object between the feet.  Make sure you pick up with a bent knee and keep the belly tight.  Use your legs and hips to bring the object high enough to throw it over!