Sumo match
Warm-up
A. HR activation
2 rounds
200m run or 12/10 cal row or 12/10 cal bike 10 wall ball
20 seconds/side of side plank
B.Soft tissue mobilization
(With foam roller, LaCrosse ball or barbell) Lats smash
2 minutes/ side
C. Specific activation
2 sets
5/5 bird dog
5 hollow ups
5 hollow hold + kicks
5 bent over barbell row
2 rounds
200m run or 12/10 cal row or 12/10 cal bike 10 wall ball
20 seconds/side of side plank
B.Soft tissue mobilization
(With foam roller, LaCrosse ball or barbell) Lats smash
2 minutes/ side
C. Specific activation
2 sets
5/5 bird dog
5 hollow ups
5 hollow hold + kicks
5 bent over barbell row
Sumo Deadlift (Weight)
4×4 ascending but not max
Metcon (AMRAP – Rounds and Reps)
Amrap 14 minutes
8 Shoulder to overhead @ 135/95 16 TTB
48 double unders
8 Shoulder to overhead @ 135/95 16 TTB
48 double unders
Finisher
Metcon
Push jerk
6 x 3 @ ascending
6 x 3 @ ascending
4 rounds
50′ Front rack walking lunges 50′ OH walking lunges
50′ Back rack walking lunges
Ski erg 3 rounds 21-15-9
rest 1 minute between sets rest 3 minutes between rounds
Movement conditioning
100 empty barbell push press
Core/Post chain
5 x 1 minute
plank knees to elbows
rest 2 minutes between sets