In part 1, This is the second week of our sumo deadlift base progression cycle. Aim to work up to 82% of your 1RM sumo deadlift max, then complete all three sets at that load as long as you can maintain good form. In Part 2, we have a Benchmark workout “DT” , a classic barbell conditioning piece.  The goal here is to see how little we can break up the barbell each round.  A couple of example breaks; break after the 11th deadlift and the 8th hang power clean, or can we have one break in the middle of the hang power cleans.  

Score | Time

Target Score | 5:00-15:00 

Stimulus | Moderate Loading 

Deadlift | 1:00 or less, this should be the easiest of the three, aim for unbroken or a planned break to give the grip a reset before the hang power cleans. 

Hang Power Clean | 1:00 or less, 1-2 sets. 

Push Jerks | 1:00 or less, ideally unbroken.

Elbows beat the feet

In the push jerk, Cue athletes punch hard and fast after fully extending the hips and legs. This will encourage athletes to land with their elbows already locked out and in an active overhead position.  In the hang power clean, cue athletes to have fast elbows under the bar in order to catch in a sound position each time.

DEADLIFT

Reduce Loading/Reps 
Sub Dumbbells or Kettlebells
Good Mornings
Barbell Sumo Deadlift
Kettlebell Sumo Deadlift

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HANG SQUAT CLEAN

Reduce Reps/Loading
Power Cleans
Front Squats
Sub Dumbbells

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PUSH JERKS

Reduce Reps/Loading
Sub Dumbbells/Kettlebells
Split Jerk
Push Press
Push-Ups
Handstand Push-ups

There shouldn't be any logistics needed today.  Athletes just need to have their own barbell.