Cornerstone Barbell Club – CornerStone Training

Warm-up

Warm-up (No Measure)

Warm-up

10 Minute Steady Run

then

Floss Shoulders

Conditioning

Metcon (Time)

Conditioning

For Time:

60 Wallballs 30/20lbs

30 Sumo DLHP 95/65lbs

40 Wallballs

20 Sumo DLHP

20 Wallballs

10 Sumo DLHP

Strength and skill

sumo (10×3 60%)

Lift

Sumo Deadlift

10×3 @ 60% of 3RM

Speed Work

No Bounce – Silent

Mark Bell for SuperTraining has some tips for your Sumo Deadlift and an extra warm up HERE.

If you need to pick up the accessories he mentions for the warm-up check HERE

Seth and Caroline go over how to Sumo Deadlift like a boss, check it out HERE

Intravel

Metcon (3 Rounds for time)

Interval

3 Rounds for Time:

15-12-9

Push Press 155/105lbs

GHD Sit Ups

Rest 3:00

Accessory work

Accessory

Front Rack Walking Lunge

5×12 with 85/55lbs Dumbbells in each hand

Rest as needed