Deadlift skill continues!

If you can SAFELY go unbroken for 5 reps then try to do so, but if you need to break reps up then do so as needed…

Unbroken Deadlift
4 sets of 5 reps @ 77-78% 1RM on a 3-3:30 Clock

Workout…

Note the LIGHTER Wall Ball weights across the board so no 14# ball for ladies and no 20# ball for guys so try to push larger sets with the lighter weights listed…

60 Wall Ball Shots (6-10#/10-14#)
20/30 Strict CTB or Strict Chin Above
60 Wall Ball Shots
20/30 Kipping CTB or Chin Above or Muscle Up
(12:00 cap to get as far as can)

You should set this one up so that you can make it to the final 20/30 set of pulling, BUT be UNABLE to finish those 20/30 reps in the available time cap…

There is also a 4:00 cap in the first STRICT 20/30 rep set so make this part hard enough to take some time so this should take at least 2:30 of this 4:00 cap…

Post workout hip/core…

Bent Knee Hip Raisies with a small outside leg raise x 20 reps per side as a slow and controlled tempo…

Justin VanBeek

Written by: Justin VanBeek

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