Deadlift Day, Calves & Prowler Pushes....

Rack Pulls 8x3
140kgx3, 150kgx3, 160kgx3, 170kgx3, 180kgx3, 190kgx3, 200kgx3, 205kgx3

Deadlifts Advanced GVT 10x5 3110 Tempo 60 seconds rest - 140kg

Defecit Deadlifts 3x6-8 3110 Tempo 60 seconds rest
100kgx8, 105kgx8, 110kgx6

Single Leg Calf Raise 3x10-12 2210 Tempo no rest
BWx12/12, BW+5kgx12/12, BW+8kgx10/10

Standing Calf Raises 3x12 2020 Tempo 60 seconds rest
27kgx10, 35kgx10, 41kgx7+3


Prowler Pushes

40kg

Push 40m, 20 sledgehammer on a tyre
Push 50m, 20 twists with 15 kg Med Ball

Add 20kg

60kg

Push 40m, 20 sledgehammer on a tyre
Push 50m, 20 twists with 15 kg Med Ball

Add 20kg

80kg

Push 40m, 20 sledgehammer on a tyre
Push 50m, 20 twists with 15 kg Med Ball

Take off 40kg

40kg

Push 40m, 20 sledgehammer on a tyre
Push 50m, 20 twists with 15 kg Med Ball
Push 100m! Die!