Strength
Friday, August 21st, 2026 - Deadlift
General Warm-Up
2 Rounds
10 Reverse Lunges
10 Glute Bridge
10 Barbell Zercher Good Morning
10 Empty Bar Bent Over Wide Grip Row
16 Side Lying Leg Abduction
30 Second Bird Dog
30 Seconds Hollow Hold
Specific Warm-Up
Deadlift:1.5 Minutes on the Minutes
8 Empty Bar
5 @ 40% 1RM
3 @ 50% 1RM
2 @ 60% 1RM
1 @ 65% 1RM
Main Strength
Deadlift:3 Minutes on the Minutes × 5 Rounds
5 Reps @ 70% 1RM
Accessory
Perform as a Superset
A1) Kickstand DB Deadlift3 Sets × 8-12 Reps per Side. Every 2 Minutes on the Minute.
A2) Chin Up3 Sets × 6-12 Reps. Every 2 Minutes on the Minute
Cooldown
Hold each for 30 seconds
Hamstring stretch per side
Hipflexor stretch per side
Figure 4 stretch per side
Childs pose stretch