Half-day High Pulls
The rarely-seen Sumo Deadlift High Pull is making an appearance today for the first time in a long time at CFSV. We’ll be simplifying the movement by using a KB instead of a barbell today to SDHP.
I’m not going to go deep on anatomy to defend the SDHP today, though you can read a long anatomical breakdown here if you like. What I will say is that it’s a fine tool for a loaded hip explosion that can tell you quickly if you’re doing something dumb with your shoulders.
Keep this movement in your hips! Jump the weight straight up and follow it with your hands – and keep your shoulders from rounding. Just like everything else we do, this movement rewards a strong midline and good active shoulder engagement… and it punishes the lack thereof.
After you’re nice and warm, we’ll spend the rest of our time together squatting for a heavy double. No finer way to go into a day off!
WOD:
21-15-9
Pushups
KB Sumo Deadlift High Pull (70/53)
* 50 Double-unders each round
STRENGTH:
Back Squat x2
Reminder: these are our holiday hours! Also when in doubt check Zen Planner!
Monday 12/24 – Morning and Noon classes are ON! Evening classes are cancelled.
Tuesday 12/25 – Closed – All day. Go eat good food and spend time with your loved ones.
Wednesday 12/26 – Morning classes are cancelled. Noon and Evening classes are ON!
Monday – 12/31 – closed EXCEPT FOR: 730 am and 9 am.
Tuesday – 1/1 – Closed. Remember to hydrate, friends!
Wednesday – 1/2 – Morning classes are cancelled. Noon and evening classes are ON!