Strength
Friday, July 10th, 2026 - Deadlift
General Warm-Up
2 Rounds
15 Empty Bar Romanian Deadlift
10 Air Squats
16 Reverse Lunges
30 Seconds Hollow Hold
Specific Warm-Up
2 Super Sets Every 2 Minutes On The Minute
10 Squat Hops
5 Empty Bar Deadlift With A 5 Second Eccentric
Neural Warm-Up
1 Broad Jump to Vertical Jump: 1 Minutes On The Minute X 8 Rounds
1 Rep
Main Strength
Every 2 Minutes On The Minutes X 5 Rounds
Deadlift X 5 Reps @ 77.5% 1 RM
Accessory
Barbell Good Morning 3 Sets X 8-12 Reps Per Side. Every 1.5 Minutes On The Minute.
Band Hamstring Curls 3 Sets X 8-30 Reps. Every 1.5 Minutes On The Minute
Weighted Crunch 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