Friday, July 11th, 2025 – Deadlift

Warm Up

20 Hip Circles Per Side
20 Torso Twists
20 Band Pull Aparts
20 Band Good Mornings
15 Empty Bar Deadlift

Deadlift

Set 1: 8 Reps At 40%
Set 2: 6 Reps At 50%
Set 3: 4 Reps At 60%
Set 4: 2 Reps At 70%
Set 5: 1 Reps At 80%
Set 6: 1 Reps At 85%
Set 7: 1 Reps At 90%
Set 8: 1 Reps At 95%
Set 9: 1 Reps At 100% Or More

*Rest 2-5 Minutes Between Sets

Accessories

3 Sets X 6 Reps: Barbell Romanian Deadlift / Rest 2 Minutes
3 Sets X 6 Reps: Dumbbell Suitcase Squat / Rest 2 Minutes
3 Sets X 15 Reps: Band Hamstring Curls / Rest 1 Minute
3 Sets X 10 Reps: Farmer Carry March / Rest 1.5 Minutes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Lunge Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold Stretch X 30 Seconds