Notes:

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Notes:

Sumo Deadlift:

These do fire up the glutei quite a bit so make sure you are good and warm from the warm up and any build up/lead in sets for your working sets. Adjust weight as needed on each set since this may be a newer movement for you. Rest no less than 2 min and no more than 4 min between any set. Rep scheme has little fluctuation in it so don’t be surprised if the sets of 3 aren’t that much heavier than the sets of 5.

Push Press:

Same principles as the Sumo Deadlift but chances are you should have a better idea of what weight to use from previous experience. Adjust as needed and the goal should be no failed sets, but challenging and successful lifts across the board.

Arnold Press:

Adjust the loading as needed for each set but work to keep the loading similar across all sets. They should be to near failure but not too failure.

Notes:

21-15-9

None of the OHS sets should be broken up into more than 2 sets to accomplish the work. Same for the deadlift in regards to weight but once you get into the thick of things here it may be more challenging and short sets may happen as you fatigue. Push the pace and be confident in getting back to either barbell to get moving. Adjust loading if needed to meet the goal time but keep the reps the same.