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Monday 10/16/23 Deadlifts & Front Squats

Updated: Oct 16, 2023

10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlift Front squats

*Use two barbells if possible. Start each set of front squats by cleaning the bar from the floor rather than taking it from a rack.

♀ 225-lb deadlifts, 165-lb front squats ♂ 315-lb deadlifts, 225-lb front squats


Scaling: Reduce the barbell load for both movements to a challenging weight that allows you to perform the set of 10s unbroken. The goal is to complete the work in as few sets as possible, as quickly as possible.

Intermediate option: 10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Front squats

♀ 185-lb deadlifts, 125-lb front squats ♂ 275-lb deadlifts, 185-lb front squats

Beginner option: 10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Front squats

♀ 85-lb deadlifts, 35-lb front squats ♂ 115-lb deadlifts, 45-lb front squats


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