Strength
Friday, December 6th, 2024 – Deadlift
General Warm-Up
Foam Rolling Outer Thigh, 30 Seconds per Leg
Foam Rolling Inner Thigh, 30 Seconds per Leg
Glute Release with Lacrosse Ball or Foam Roller, 30 Seconds per Side
Pancake Sit-Ups, 10 Reps
Hip Circles, 10 Reps per Leg
Cossack Squats, 10 Reps per Leg (3-Second Hold)
Band Good Mornings, 10 Reps
Foam Rolling Inner Thigh, 30 Seconds per Leg
Glute Release with Lacrosse Ball or Foam Roller, 30 Seconds per Side
Pancake Sit-Ups, 10 Reps
Hip Circles, 10 Reps per Leg
Cossack Squats, 10 Reps per Leg (3-Second Hold)
Band Good Mornings, 10 Reps
Accessory
1. Deadlift: 3–5 Sets x 10 Reps @ 40–50% of 90% 1RM
2. Good Mornings: 3–5 Sets x 10 Reps
2. Good Mornings: 3–5 Sets x 10 Reps
Deadlift
1 Set x 10 Reps @ Empty Bar (Rest 1–2 Minutes)
1 Set x 5 Reps @ 40% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 50% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 60% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 2 Reps @ 65% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 75% of 90% 1RM (Rest 2–4 Minutes)
1 Set x 3 Reps @ 85% of 90% 1RM (Rest 2–4 Minutes)
1 Set x AMRAP @ 95% of 90% 1RM (Rest 2–4 Minutes)
1 Set x 5 Reps @ 40% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 50% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 60% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 2 Reps @ 65% of 90% 1RM (Rest 1–2 Minutes)
1 Set x 3 Reps @ 75% of 90% 1RM (Rest 2–4 Minutes)
1 Set x 3 Reps @ 85% of 90% 1RM (Rest 2–4 Minutes)
1 Set x AMRAP @ 95% of 90% 1RM (Rest 2–4 Minutes)