Monday, Oct 3

Strength:

Every 3 mins for 15 mins: Front Squats and Back Squats

1x [ 2 Front Squats + 4 Back Squats ]

Every 3 mins for 15 mins.

Athlete Instructions

Start at 80% 1RM front squat.

“Liar Liar”

FT: Wall Balls and Deadlifts

For time: 150 Wall Balls, 20/14 lbs

**Every 1 min (starting at 0:00) complete: 5 Deadlifts, 225/155 lbs

Athlete Instructions

Time domain: 7-11 mins

Time cap: 15 mins

Extra Details

We will start the workout with 5 deadlifts and then proceed into finishing off the min with max wall balls before hitting another 5 deadlifts on the 1 min. This will continue until we finish 150 wall balls. The goal today is to maintain 15+ reps a minute and push the effort in order to minimize the amount of deadlifts we will need to perform.

L2: 185/125 lbs

L1: 100 WB, 60% 1RM