23 Sept 2014 - Today's workout is….

Beginners
A1) Sumo deadlift 3-5 x 5 (Add 2.5-5kg from previous week)
A2) Vertical push

Intermediate/Advanced
A1) Sumo deadlift: @ 80-85% 1RM. Perform 2-4 reps per set. Totalling 10-15 reps.
A2) Vertical push
- Rest 30 seconds between A1 & A2
- Rest up to 2 minutes after A2

Advanced only
B) Tempo Method - Sumo deadlift
- 3-5 sets of 8-10 reps @ 55% 1RM.
- Tempo 2020

All Athletes
C) For time:
Run 400m, then
21-15-9
Bumper plate ground to overhead 20/15kg
Overhead walking lunge with plate 20/15kg
Then, run 400m