Friday, October 24th, 2025 – Deadlift

Warm Up

20 Hip Circles Per Side
20 Torso Twists
20 Band Pull Aparts
20 Band Good Mornings

Coach Guided (perform as many reps as coach needs to address class technique)
Empty Bar Deadlift

Deadlift

Build To A Heavy Single Or 1 Rep Max, Percentages And Intervals Below Are A Suggestion, Take As Long As You Need To Establish The Max, Rest A Minimum Of 2 Minutes Between Attempts.
Every 3 Minutes On The Minute
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85-90%
1 Rep @ 1rm Attempt
1 Rep @ 1rm Attempt
1 Reps @ 1rm Attempt

Accessories

8 Rounds Every 2 Minutes On The Minute
1) 10 Dumbbell Romanian Deadlift
2) 30 Seconds Farmer Carry

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
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