Higher rep deadlift practice…

Don’t skip this if you’re not confident with your DL skills and don’t take this too heavy if you have good deadlift skills…

3×10 Deadlifts @ 60-70%
* Trying to work unbroken sets throughout if you can as long as you’re technique is on point
* NO switch gripping throughout also

* Warm Ups – 40 & 50% x 10 each


“Flight Simulator- Med Ball Edition”
* All Wall Ball sets have to be unbroken to count
3-6-9-12-15-18-21-18-15-12-9-6-3 w/ 14/20#
– 147 total reps
Do the above with a lighter ball
3-6-9-12-15-18-15-12-9-6-3 w/ 14/20#
– 108 total reps
Above reps with a lighter ball

One more catch…

After each round you must run to the middle of the gym (25′) and back to your Med Ball (25′) before you can start your next round…

14:00 cap to finish this one!

Justin VanBeek

Written by: Justin VanBeek

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