Deadlift 5-5-5-5

then…

10-9-8-7-6-5-4-3-2-1

1-2-3-4-5-6-7-8-9-10

2-fer Wall Ball

Box Jumps

Post deadlift load and time to comments.

Coaching Tips:  After a good and proper warm-up do 4 sets of 5 reps of deadlifts, the weight should be somewhere near 80-85% of your 1 rep max weight.  In other words, it should be heavy, but not too heavy, you should be able to complete the 5th rep, but not a 6th.  Make sure you have your weight in your heals and your back set, pull your chest through your shoulders, keep your knees behind the bar, stand up using your hamstrings and glutes, do not "help" the bar up by pulling with your arms.  The 2-fer wall ball requires two squats per throw, meaning that you will squat and throw the ball, then quickly squat again before catching it.  When you perform this move correctly and efficiently you will catch the ball and go right into the next squat for the next 2-fer.  Try to get into a rhythm, this is a challenging move, have fun with it.  Make sure that you achieve complete hip and knee extension above the box on the box jumps.