The following is for time. If you do not have a concept II or other brand rowing machine, please substitute in a SumoDeadliftHighPull at a ratio of 1 row:10m
1mi run
250m row
.75mi run
500m row
.5 mi run
750m row
.25 mi run
1km row
Archive for the ‘SumoDeadliftHighPull’ Category
Workout of the Week
Tuesday, May 18th, 2010Bonus Workout
Saturday, May 15th, 2010Taking a break from playing fitness documentarian this week. I’ll see you next week with another new video.
Bonus Workout of the Week.
10 Rounds of 10 reps each for time:
KB Swing (2 hands)
Burpees
SDHP (w/the same KB)
Box Jumps
Deck Squat Ball Slam
Workout of the Week
Tuesday, April 27th, 2010Practice the DB Snatches. They’ll show up soon, but I want you to have time to get it right before we jump in with that.
If you do not have access to a concept 2 rowing machine for the following workout, substitute in SumoDeadliftHighPulls. 10m = 1 SDHP. Advanced men, 45# barbell or kb. Advanced women 30# bb or kb.
for time:
4 rounds. Row 250 less meters each round.
1km row (conecpt 2 rower)
10 pullups
20 burpees
30 squat jumps
Tardy Tip & Technique
Sunday, February 7th, 2010Apologies for the late post everybody. We got a little carried away at The Garden on Friday watching the Knicks kind of lose interest during the 3rd period.
Anyway, dumbbell high pull. We’ve looked at this in brief a little before. Taking a closer look today.
Practice practice practice. Tuesday’s coming quick.
Workout of the Week
Tuesday, January 26th, 20104 Rounds of the following for time.
5 Turkish Get Ups
10 Burpees
15 PushPress
20 SumoDeadlift High Pulls
Watch your loads. The goal here is speed. Be safe, be honest with yourself and have fun! Demos are listed below.
Workout of the Week
Tuesday, January 12th, 20106 Rounds of the following progression. Use the same barbell for all.
5 reps, in the first, 10 in the second, 15 in the third and so on.
Deadlift
SumoDeadliftHighPull
Hang Power Clean
Hang Power Snatch
The videos for the SDHP, Clean and Snatch are listed below. Don’t worry about the burpee, just use the video for reference on the hang power clean technique.
Workout of the Week
Tuesday, December 15th, 2009Complete as many rounds of the following as possible in 30 minutes. Check the video archive for instruction.
10 Thrusters
20 Ball Slam
30 SumoDeadliftHighPull
Suggested loads for intermediate lifters:
Thrusters 35# women, 75# men
Ball Slam 10# women, 20# men
SDHP 12kg women, 24kg men
Be safe and honest about your ability level. Honesty (especially with ones self) is always the best policy.
Workout of the Week
Tuesday, October 27th, 20095 Rounds. Mark your time and your loads. Refer to the video demos for technique.
10 pullups
20 thrusters
30 SumoDeadliftHighPulls
40 MB Rotational Throws (use wall if no partner)
50 Body Weight Squats
Enjoy.
MOVE!
Workout of the Week
Tuesday, September 29th, 2009Welcome back. Miss me?
Max rounds in 30 minutes:
10 Thrusters
10 SumoDeadliftHighPull
10 Box Jumps
1o Burpees
Record rounds and loads. The push yourself, but be honest with your ability. Refer to the video demos for technique.
Workout of the Week
Tuesday, May 26th, 20095 Rounds. Windmills remain constant while SumoDeadliftHighPull (SDHP) decrease by 10 each rnd.
5 windmill each side*
50 SDHP
*Spend some time to find the weight that makes the 5 per side possible, but very challenging. Remember, the goal is to push yourself!