Strength
Friday, May 15th, 2026 - Deadlift Class
General Warm-Up
2 Rounds
20 Alternating Runners Sweeps
15 Band Good Mornings
15 Glute Bridge
15 Band Lat Pulldown
30 Seconds Plank
Specific Warm-Up
With an Empty Bar Perform 10 Deadlifts with a 5 Second Eccentric
Neural Warm-Up
Kettlebell Swings
5 Sets X 3 Rep Every 30 Seconds
Main Strength
Sumo or Conventional Deadlift
Every 2.5 Minutes on the Minute
4 Sets X 2 Reps @ 85% 1RM
Secondary Strength
Opposite Variation Deadlift as Your Main Lift
Every 2 Minutes on the Minute
3 Sets X 6-8 Reps
Accessory
Single Leg DB Deadlift 3 Sets X 8-12 Reps per Side. Every 1.5 Minutes on the Minute.
Zercher Squats 3 Sets X 5-10 Reps Seconds. Every 1.5 Minutes on the Minute.
Heavy Hip Thrusts 3 Sets X 5-10 Reps. Every 1.5 Minutes on the Minute.
Cooldown
Optional2 Rounds
Pigeon Pose Stretch
Hip Flexor Stretch per Side