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"I hold a beast, an angel, and a madman in me, and my enquiry is as to their working, and my problem is their subjugation and victory, down throw and upheaval, and my effort is their self-expression." --Dylan Thomas

FRIDAY, 28JUNE2019 - Work For Today

Wave 3/Week 7/Day 3 - Light And Fast People


STRENGTH GIANT SET - Deadlift Focus (Speed & Endurance) 

Set 1: 8 Axle Deadlifts - @ 60% Of your 1RM

1 Carry Medley For Time

50 Foot Keg @ Bodyweight

50 Foot Sandbag @ Bodyweight

50 Foot Duck walk or H-Stone @ Bodyweight

Remember Your Time

Rest 3 Minutes and get right back to your Deadlifts 


Set 2: 7 Axle Deadlifts @ 70% Of your 1RM

1 Carry Medley For Time

50 Foot Keg @ Bodyweight

50 Foot Sandbag @ Bodyweight

50 Foot Duck walk or H-Stone @ Bodyweight

Remember Your Time

Rest 3 Minutes and get right back to your Deadlifts


Set 3: As Many Axle Deadlifts As Possible @ 80% Of your 1RM (Goal is at least 5)

1 Carry Medley For Time

50 Foot Keg @ Bodyweight

50 Foot Sandbag @ Bodyweight

50 Foot Duck walk or H-Stone @ Bodyweight

Record Your Best Time and Make Sure you Beat Eric (You All Know which one I’m taking about)


TECHNIQUE GIANT SET - 5 Rounds of the Following Giant Set

4 Competition Squats @ 80% of Your 1RM

10 Dragon Flags or Lying Leg Raises

:60 seconds rest between rounds.

Work on your form, set up, walk out and technique. 


ASSISTANCE FINISHER - As Many Rounds As Possible in 10 Minutes

5 Rubish Deadlifts

5 Stiff Leg Deadlifts 

20 Banded Lying Leg Curls

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