Friday, November 15th, 2024 – Deadlift

Warm Up

30 Seconds Foam Rolling Outer Thigh per Leg
30 Seconds Foam Rolling Inner Thigh per Leg
30 Seconds Glute Release with Lacrosse Ball or Foam Roller per Side
10 Pancake Sit-Ups
10 Hip Circles per Leg
10 Cossack Squats per Leg (3-Second Hold)
10 Band Good Mornings

Deadlift

1 Set x 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set x 5 Reps @ 40% of 90% 1RM / Rest 1-2 Minutes
1 Set x 3 Reps @ 50% of 90% 1RM / Rest 1-2 Minutes
1 Set x 3 Reps @ 60% of 90% 1RM / Rest 1-2 Minutes
1 Set x 5 Reps @ 65% of 90% 1RM / Rest 2-4 Minutes
1 Set x 5 Reps @ 75% of 90% 1RM / Rest 2-4 Minutes
1 Set x AMRAP @ 85% of 90% 1RM / Rest 2-4 Minutes

Accessories

1. Deadlift: 3-5 Sets x 10 Reps @ 40-50% of 90% 1RM / Rest 2-3 Minutes
2. Good Morning: 3-5 Sets x 10 Reps / Rest 1.5-3 Minutes

*Adjust the number of sets based on training age.*