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Saturday, October 5, 2013

Fitness & Performance:
A. Deadlift; build to a heavy set of 5, no downsets.
B. 5 sets of 90sec of work + 2 min 30 sec rest, every 4 minutes for 20 minutes:
8 back squats
max ball slams in the remainder of the minute

A. Deadlift; build to a heavy set of 5, no downsets.
B. 6-8 sets, not for time:
4-5 back squats
8-10 ball slams

Coach’s Tips

For Part A, you will build up the weight until you hit a heavy, but technically sound set of 5 reps. For Part B, we have intervals of 90 seconds of work and 2 minutes and 30 seconds of rest.  This gives you a lot of time if working with a partner on the same rack, you can easily stagger start every 2 minutes.  Start with 8 back squats from a rack, then go immediately into ball slams.  We want you working hard for the entire 90 seconds, as you will have a lot of time to rest in between sets.  You can adjust the squat weight as needed but all reps should be technically sound, with good range of motion and all sets should be unbroken.  A good place to start would be in the 70% range.


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