Warm Up
Every Minute on the Minute X 6 Minutes
Bodyweight Good Mornings
Lunge With Overhead Reach
Glute Bridge
Birddogs
PVC Deadlift (2-1-2-1) (Lowering – Bottom – Raise – Top)
on Coaches Call Out
5 Reps: PVC on the Back Hinge Drill
5 Reps: PVC Romanian Deadlift
5 Reps: Empty Bar Deadlift With a 3 Second Eccentric
5 Reps: Empty Bardeadlift With a 3 Second Eccentric
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee
Deadlift
Main Strength Movement
Movement: Deadlift
Every Minute on the Minute X 12 Minutes
1) 3-5 Reps @ 65-70% 1 Rep Max
2) Rest
Coaching Notes: Focus On Maintaining Solid Form and Bracing Throughout Each Set, Ensuring Controlled Reps and Steady Progression in Load, Don’t Sacrifice Technique for Weight, Especially as You Approach Your 5RM.
Accessories
Accessory Movements
3 Rounds Emom
6 Reps: Barbell Stiff Leg Deadlift
8 Reps: Single Arm Explosive Dumbbell Row Right (Kroc Row)
8 Reps: Single Arm Explosive Dumbbell Row Left (Kroc Row)
20 Seconds: Forward/Backward Bear Crawl
20 Seconds: Hanging Knee Raise or Lying Leg Raises