Friday, October 4th, 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 Sets X 5 Reps @ 40% 1RM / Rest 1-2 Minutes
1 Sets X 3 Reps @ 50% 1 Rm / Rest 1-2 Minutes
1 Sets X 2 Reps @ 60% 1 Rm / Rest 1-2 Minutes
1 Sets X 1 Reps @ 65% 1 Rm / Rest 1-2 Minutes
1 Sets X 1 Reps @ 70% 1 Rm / Rest 1-2 Minutes
1 Set X Amrap @ 75% 1 Rm / Rest 1-2 Minutes

Accessories

1) Sumo Deadlift 3 Sets X 8-12 Reps / Rest 1 Minutes
2) Front Squats 3 Sets X 8-12 Reps / Rest 1 Minute
3) Db Farmer Carry 3 Sets X 30-60 Seconds / Rest 1 Minute