Strength
Friday, July 28th, 2023 – Deadlift
General Warm-Up
Chalk Talk
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Empty Barbell Romanian Deadlift
Empty Barbell Row
Glute Bridge
Plank
Deadlift Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
90/90 Hip Roll Lift
Good Morning
Deadbug
KB Swing
Romanian Deadlift Empty Bar
Bathroom Break
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Empty Barbell Romanian Deadlift
Empty Barbell Row
Glute Bridge
Plank
Deadlift Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
90/90 Hip Roll Lift
Good Morning
Deadbug
KB Swing
Romanian Deadlift Empty Bar
Bathroom Break
Accessory
3 Rounds
8-12 Front Squat
10-15 Single Leg Glute Bridge per Side
30-60 Second Palof Hold
Rest 1 Minute
8-12 Front Squat
10-15 Single Leg Glute Bridge per Side
30-60 Second Palof Hold
Rest 1 Minute
Cooldown
1 Minute per Stretch per Side
Seated Hamstring Stretch
Banded Lat Stretch
Seated Hamstring Stretch
Banded Lat Stretch
Sumo Deadlift
Deadlift
In 20 minutes build to a heavy 1 reps / rest about 2 minutes between sets.
In 20 minutes build to a heavy 1 reps / rest about 2 minutes between sets.