Strength
Friday, July 14th, 2023 – Deadlift
General Warm-Up
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Db Sumo Deadlift
Walking Lunges
Bent Over Db Rows
Hollow Hold
Deadlift Specific Warm-Up:
20 Seconds 90/90 Hip Roll Lift
20 Seconds Good Morning
20 Seconds Deadbug
20 Seconds KB Swing
15 Romanian Deadlift Empty Bar
On Coaches Call Out Sumo Deadlift (Enough Reps to See Everybody Do a Few and Make Corrections)
Db Sumo Deadlift
Walking Lunges
Bent Over Db Rows
Hollow Hold
Deadlift Specific Warm-Up:
20 Seconds 90/90 Hip Roll Lift
20 Seconds Good Morning
20 Seconds Deadbug
20 Seconds KB Swing
15 Romanian Deadlift Empty Bar
On Coaches Call Out Sumo Deadlift (Enough Reps to See Everybody Do a Few and Make Corrections)
Accessory
4 Rounds
8-12 Stiff Leg Deadlift
8-12 Pull-Ups
Rest 1.5 Minutes
8-12 Stiff Leg Deadlift
8-12 Pull-Ups
Rest 1.5 Minutes
Cooldown
1 Minute per Stretch per Side
Seated Hamstring Stretch
Banded Lat Stretch
Seated Hamstring Stretch
Banded Lat Stretch
Sumo Deadlift
In 20 Minutes Build to a Heavy 8 Reps / Rest About 2 Minutes Between Sets.