Friday, September 27th, 2024 – Deadlift

Warm Up

30 Seconds Deadbugs
30 Seconds Runner Stretch
10 Empty Bar Stiff Leg Deadlifts
10 Cossack Squats
5 Empty Bar or Very Light Sumo Deadlift with a 2 Second Pause at the Knee

Deadlift

1 Set x 2 Reps @ 55% 1RM / Rest 1-2 Minutes
1 Set x 2 Reps @ 60% 1RM / Rest 1-2 Minutes
3 Sets x 5 Reps @ 65% 1RM / Rest 1-2 Minutes
1 Set x AMRAP @ 65% 1RM / Rest 1-2 Minutes

Accessories

Sumo Deadlift: 3 Sets x 8-12 Reps / Rest 1 Minute
Goblet Squat: 3 Sets x 8-12 Reps / Rest 1 Minute
Dumbbell Forearm Curls: 3 Sets x 8-12 Reps / Rest 1 Minute