Strength
Friday, August 11th, 2023 – Deadlift
General Warm-Up
Chalk Talk
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Empty Barbell Romanian Deadlift
Empty Barbell Row
Glute Bridge
Bird Dog
Deadlift Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
90/90 Hip Roll Lift
Good Morning
Deadbug
KB Swing
Romanian Deadlift Empty Bar
Bathroom Break
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Empty Barbell Romanian Deadlift
Empty Barbell Row
Glute Bridge
Bird Dog
Deadlift Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
90/90 Hip Roll Lift
Good Morning
Deadbug
KB Swing
Romanian Deadlift Empty Bar
Bathroom Break
Accessory
3 Rounds
10-15 Back Squat
8-12 KB Stiff Leg Deadlift
30-90 SEC. Farmer Carry
Rest 1.5 Minute
10-15 Back Squat
8-12 KB Stiff Leg Deadlift
30-90 SEC. Farmer Carry
Rest 1.5 Minute
Cooldown
1 Minute per Stretch per Side
Seated Hamstring Stretch
Banded Lat Stretch
Seated Hamstring Stretch
Banded Lat Stretch
Sumo Deadlift
Deadlift
In 20 Minutes Build to a Heavy 5 Reps / Rest About 2 Minutes Between Sets.
In 20 Minutes Build to a Heavy 5 Reps / Rest About 2 Minutes Between Sets.