Friday, November 1st, 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 Deadlift with a 2-Second Pause at the Knee

Deadlift

1 Set x 8 Reps (Empty Bar)
1 Set x 6 Reps @ 50% / Rest 1-2 Minutes
1 Set x 4 Reps @ 60% / Rest 1-2 Minutes
1 Set x 2 Reps @ 65% / Rest 1-2 Minutes
3 Sets x 5 Reps @ 70% 1RM / Rest 2-5 Minutes

Accessories

1. Deadlift: 5 Sets x 10 Reps @ 40-50% 1RM / Rest 1 Minute
2. Farmer Carries: 5 Sets x 60-90 Seconds / Rest 1 Minute