Friday, August 14th, 2026 - Deadlift

General Warm-Up

2 Rounds
15 Seconds Acceleration Wall Push Iso Hold Per Side https://www.youtube.com/shorts/C7IyO356Fd8
16 Reverse Lunges
30 Seconds Hollow Hold
30 Seconds Bird Dog

Specific Warm-Up

2 Super Sets Every 2 Minutes On The Minute
10 KB Swings
5 Empty Bar Deadlift With A 5 Second Eccentric

Neural Warm-Up

1 Minutes On The Minute X 5 Rounds
1 Skate Jump To Vertical Jump Per Side

Main Strength

For 20-30 Minutes Build To A Heavy Deadlift Triple.
Try To Do A Set Every 2-3 Minutes Depending On Need.

Accessory

Dual DB Stiff Leg Deadlift 3 Sets X 8-12 Reps Per Side. Every 1.5 Minutes On The Minute.
Goblet Squat 3 Sets X 8-15 Reps. Every 1.5 Minutes On The Minute
Hanging Leg Raises 3 Sets X 8-15 Reps. Every 1.5 Minutes On The Minute

Cooldown

Hold Each For 30 Seconds
Hamstring Stretch Per Side
Hipflexor Stretch Per Side
Calf Stretch Per Side