Friday, March 22nd, 2024 – Deadlift

Warm Up

20 Seconds of Work / 5 Seconds of Rest X 3 Rounds

Front to Back Leg Swings Right
Front to Back Leg Swings Left
Dynamic Squat
Empty Bar Romanian Deadlift
Alternating Scorpian Stretch

Deadlift

30 Minutes Build to Heavy 1 Rep / Rest as Needed

You Can Follow the Below Protocol:
Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes

Accessories

In 15 Minutes

1) DB Romanian Deadlift 3 Sets X 10 Reps / Rest 1.5 Minutes
2) Band Hip Thrusts 3 Sets X 20 Reps / Rest 1 Minute