Wednesday, September 20, 2017

WOD Wednesday #37

For time:
135 pound Thruster, 15 reps
135 pound Sumo deadlift high-pull, 21 reps
135 pound Thruster, 12 reps
135 pound Sumo deadlift high-pull, 15 reps
135 pound Thruster, 9 reps
135 pound Sumo deadlift high-pull, 9 reps



Either clean the bar or take it from the rack, the bar resting across your upper chest and anterior deltoids. Do a front squat, come up to standing while rapidly opening your hips in order to thrust the bar off your rack into a push press. The movement is completed with your elbows locked out and some part of your ear visible in front of bar. 

The Sumo Deadlift High Pull (SDHP) starts with the bar on the ground. Your legs are spread wide, like a Sumo wrestler. Go figure, huh? The bar is held with hands pretty much the same width apart as in a standard DL. Double-overhand or alternating grip, your call. Hips -> Back -> Arms. Do a deadlift. Near the top of the deadlift rapidly open your hips to accelerate the speed of the bar’s upward motion. Pull the bar up toward your upper chest, finishing with your elbows high and outside. Arms -> Back -> Hips. Reverse the flow as you put the bar back down on the ground.

How about the load? 135 lb. for men would mean 95 lb. for woman in a typical scale.

1 comment: