I hope you all had a great start to June. Remember we are fighting to be featured as one of Seacoast Best of 2019. If you have a chance follow the link and nominate The Port for the top fitness facility. It would really mean a lot.
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 wall balls
10 KB sumo deadlifts
10 sit-ups
Mobility
Banded posterior chain
CF Strength
Sumo deadlift – 5.3.3.1.1.1; building off of 5/17
Because the set-up is so different, super wide stance, really close grip and a much more upright torso takes a lot of pressure off the lower back and really emphasizes proper quad and slate activation. You will feel different muscles working in the sumo vs. a conventional deadlift so some of us will really excel in this set-up while others will be better at the other form of the deadlift. Look back to May 17th and try to build a rep scheme based on those numbers.
CF WOD
“Nancy Pants”
60 wall balls
5 power cleans (185/125#)(155/105#)
40 wall balls
5 power cleans
20 wall balls
5 power cleans
Your heavy barbell for the week. Going to be a tricky balance between high heart rate and high skill weightlifting. Understand that you will come off the wall balls breathing really heavy so be ready to try to slow it down and get on the bar. This weight should be heavy enough where fast singles are a really good option, however, failing is not. Think about the weight being between 65 and 75% of your 1RM.
PortComplete
A. Gymnastics skill work
Option #1 – Practice a freestanding HS or accumulate 200′ in HS
Option #2 – Complete 5 sets of 2 to 10 strict HSPU’s
B. Body Building – 3 rounds, not for time
10 exercise ball hamstring curls
15 sing DB OH tricep extension
10 incline DB bench press
20 GHD sit-ups
C. Banded work – accumulate 100 each
Banded pull-aparts
Banded rows
D. Unilateral work
Weighted step-ups – 4x8e
