Sumo Deadlift + Barbell Complex
Thursday, March 26th, 2026
Strength + Metcon//Rounds for Time//10 min
Rx
A) Sumo Deadlift Every 2:30 x 5 Sets: 3 Sumo Deadlifts Build to a heavy triple B) "Mr. Goodbar" (CompTrain) For Time: 1 PC + 7 PJ, 2 PC + 6 PJ, 3 PC + 5 PJ, 4 PC + 4 PJ, 5 PC + 3 PJ, 6 PC + 2 PJ, 7 PC + 1 PJ (135/95) Cap: 10 min
Level 2
L2: 115/80
Level 1
L1: 95/65 (hang power cleans OK)
Goal: Posterior chain strength + barbell sprint
Stimulus: Sumo DL builds posterior chain differently. Complex is sprint with ascending clean volume. Target 7-9 min.
Movements
sumo-deadliftpower-cleanpush-jerkhang-power-clean
Equipment
barbell