Friday PVX: Dead Ball

Workout

Front Squat 

Sets 1-5 build to 85%

Set 6 Max Repetitions of Front Squats @ 85%

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* To Technical Failure

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"Dead Ball" 

For Time: 

10-9-8-7-6-5-4-3-2-1: 

Deadlifts (225/155) 

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After Each Set: 

15 Wallballs (20/14) 

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Time Cap: 18 Minutes

In part 1, we’re back with our second time through Front Squat. Athletes should be targeting 4-8 reps at #10 heavier than the load they used the first time we performed Front squat during this cycle. If athletes didn’t complete front squat the first time, they’ll target 85%. In part 2, Don't be fooled by the deadlift sets in today's piece, it's truly a wallball workout. While the barbell descends our wallball sets remain the same, so we'll need to play it smart at our bar to maintain our intensity as our breaks between wallball sets get shorter and shorter.

After party

Killer Core

5 Sets For Quality:

40 Second Front Plank

20 Seconds Rest

40 Second Side Plank (R)

20 Seconds Rest

40 Second Side Plank (L)

20 Seconds Rest