Strong…

Press and Deadlift cycle continues!

5 sets of 3 rep with 75% 1RM on both, plus continued assistance work for both lifts afterwards…

Fit…

Every :45, 1:00 or 1:15 on the clock CONSISTENTLY perform one round of the following:
5 Wall Ball (14/20#)
3 STRICT HSPUs (Unbroken preferred so scale reps down or scale heights as needed)
1 Clean @ 80% 1RM or so

Keep performing rounds as long as you keep your round times within 5-10 secs of each other…

If you fall off by more than that on a round then take a round completely off and try to get your completion time back down…

If you fall off on any other round after this then your workout is done for the day…

30 round cap on the above workout as long as the completion times continue to match up…

Justin VanBeek

Written by: Justin VanBeek

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