Friday, May 22nd, 2026 - Deadlift
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
Broad Jumps
5 Sets X 2 Rep Every 30 Seconds
Main Strength
Sumo or Conventional Deadlift
Every 3 Minutes on the Minute
3 Sets X 1 Reps @ 90% 1rm
Secondary Strength
Opposite Variation Deadlift as Your Main Lift
Every 2 Minutes on the Minute
3 Sets X 6-8 Reps
Accessory
Deficit Deadlift 3 Sets X 8-12 Reps. Every 1.5 Minutes on the Minute.
Dumbbell Walking Lunges 3 Sets X 8-12 Reps per Side. Every 1.5 Minutes on the Minute.
Hanging Knee Raises 3 Sets X 8-15 Reps. Every 1.5 Minutes on the Minute.
Cooldown
2 Rounds
30 Seconds Pigeon Pose Stretch
30 Seconds Hip Flexor Stretch per Side
30 Seconds Forward Fold Stretch
30 Seconds Forearm Stretch
30 Seconds Figure 4 Stretch