5,6,7am, 12pm and 330,430pm classes only tomorrow!



See if you can keep the barbell moving through all five reps without any significant pauses until the heavier sets at the end…

5RM Thruster from a Rack
50, 65, 75, 80-83, 88-90% (PR attempt so this last set is optional based on how you feel… if the 80-83% was tough then call it a day there and skip the last set)



3 Box Jumps (20/24″)
3 Deadlifts @ around 60% 1RM (165/245 cap)
6 Box Jumps
6 DLs
9 Box Jumps
9 DLs
12 & 12
15 & 15
REST 2:00
Repeat the above one more time trying to match the same pacing and overall finishing time as closely as possible…

Its advised to break the DL into halves once your get to 9s or 12s so that you have some energy left in the tank to keep your pacing up for the 2nd half of this workout and to be steady and deliberate on the box jumps so you can head right into the next deadlift set…

90 total reps overall of both movements so play this one smart or even try Sumo Deadlifts if that’s a better position for you…


Chest smash and stretch
10 Reverse Flys
20 Bent Over Rows
:40 Hip Raise Marches (Keep both glutes engaged as you march back and forth slowly)
2-3 total sets

Justin VanBeek

Written by: Justin VanBeek

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