light deadlift- tonight i decided to do a simple circuit to keep everyone from just standing around during the speed pulls. we now have 6 guys training together and that can lead to a lot of standing around. we did speed pulls against bands and then went right to zercher squats. i was also sure to do 90lb strict dumbell curls right before every zercher squat set just to debunk any myths.
speed pulls against medium bands- 325lbs of bar weight, zercher squats - 185lbs using the buffalo bar.
3 reps x 6 sets- 5 reps x 6 sets
*zercher squats were done ATG, paused at bottom with the bar on the top of the thighs.
conditioning work- we did a circuit of 10 tire flips then went right to the prowler push to the end of the complex and back. then we finished with farmer's walks to end of the complex and back.
we did that twice... it was hot as hell in the gym and outside.