Friday, July 4th, 2025 – Deadlift

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

Movement: Deadlift
Every 2 Minute on the Minute X 5 Minutes
1-2 Reps @ 88-92% 1 Rep Max

Accessories

4 Rounds EMOM
8 Reps: Barbell Stiff Leg Deadlift
8 Reps: KB Bent Over Row
30 seconds: Farmer Hold March