Jun 7

Dead Ball

Download the week


Front Squat

Max Repetitions of Front Squats @ 85%

* To Technical Failure

* Add 10# To Each Set From Last Attempt (4/19/24)

"Dead Ball"

For Time:


Deadlifts (225/155)

After Each Set:

15 Wallballs (20/14)

Time Cap: 18 Minutes


For Time:


Dball Over The Shoulder (150/100)

After Each Set:

15 Wallballs @wallball(20/14)

*If you don't have a Dball do deadlifts (275/185)

Time Cap: 18 Minutes

For the Coach

Resource Drive

Workout Overview


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.


Time to complete work. Add 1s per rep not completed if you are time capped.


Deadlift | unbroken when fresh, outside of the workout. Breaks should be intentional, but still few.

Wallball | unbroken sets

The One | Teaching Focus

Core Engagement
Coach athletes to engage their core throughout the movement. A tight core provides stability and helps maintain an upright torso position in the front squat and for the deadlift protects the lower back.


Reduce Loading
Reduce Reps
Sub Dumbbells or Kettlebells
Good Mornings
Kettlebell Sumo Deadlift

Reduce Reps/Loading/Target
Single Dumbbell Thrusters
Empty Barbell Thrusters
20 Air Squats


Athletes should try and have their own barbell today to move smoothe through.  Allow athletes to keep barbells closer to the wallball to allow for quicker transitions.

Lesson Plan
(0-3 minutes)

(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

(3-9 minutes)

General Flow

  • Get out barbells & medballs
  • :20 Quad pull
  • :20 Knee pull
  • :20 Stiff leg deadlifts
  • :20 Arm swings
  • :20 Arm wraps
  • :20 Alternating spidermans
  • :20 Bootstraps
  • :20 Air squats
  • :20 Squat Jumps
  • :20 Medball squat
  • :20 Medball thruster
  • :20 Wallballs

CT Barbell Flow :15 - :20 each

  • Goodmornings
  • Back squat
  • Elbow rotations
  • Press & reach
  • Stiff leg deadlifts
  • Front squats

Specific Warm-Up
(9-21 minutes)

(9-21 minutes)

Deadlift | tell, show, do, check

  • Establish stance and grip

Establish set up

Bar over middle of foot

Bar in contact with shins

Shoulders over bar

Eyes forward

  • 5 Cued reps hips to above knee

Hips back first in the descent

Bar close

  • 5 Cued reps above knee to mid shin

Knees out of the way

  • 5 Cued reps mid shin to standing

Driving with the legs. Emphasize leg press.

Shoulders and hips rise together until bar passes knee

  • 3 Cued lightweight reps

Driving with the legs. Emphasize leg press.

Cue “Press the ground away through the heels”

Front Squat | tell, show, do, check

  • Establish stance & grip

Shoulder-width stance

Hands just outside shoulders

Loose fingertip grip on the bar

Elbows high (upper arm parallel to the ground)

Midline is braced

  • 3 cued ¼ Squat & Hold

Focus on high elbows in set up and hold

  • 3 cued Squat & hold

Focus on high elbows throughout the rep and in the bottom position

  • 1 Cued lightweight rep

Focus on elbows high throughout the rep

  • 1 Cued lightweight rep

Focus on hips initiating the squat

  • 1 Cued lightweight rep

Focus on weight in the heels

(21-33 minutes)

(21-33 minutes)

  • 10:00 window
  • Builds based on coach or athlete discretion
  • Transition to part 2

(33-39 minutes)

(33-39 minutes)

Practice Round

  • 3 Deadlifts
  • 8 Wallballs
  • 3 Deadlifts


Workout adjustments if needed

(39-55 minutes)

(39-57 minutes)

Look For

  • Deadlift

Bracing and Core Engagement.  Coach athletes to engage their core and brace their abdominal muscles before lifting. A tight core provides stability and protects the lower back.

  • Wallball

Verify that athletes engage their core muscles during the squat and throw. This helps stabilize the spine and transfer power efficiently from the lower body to the upper body.

  • Post Workout Clean Up & Chat (57-60 Minutes)

Accessory Work

Additional Elements

Home Workout

For Time:
Devils PressAfter Each Set:
15 DB Goblet Squats

Time Cap: 18 Minutes


“True happiness is to enjoy the present, without anxious dependence of the future” – Seneca

How often do we rush to the finish line… only to rush to find the next?

It is in our nature to crave progress. It is also in our nature to be wary of complacency. This is where a misconception can form, leading to dark times. We live for the “future”, a finish line that we’ll never reach.

The aim is absolutely not to ignore the future… but to instead embrace the present. Let’s move past the logic of the “pursuit of happiness”, and embrace the breath in our lungs at this moment. Wherever we go today, let’s go with everything we got.

After Party

3 Sets
Max Reps of Strict Dips
Rest 1 Minute Between Sets

Have questions?

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